30/10 4x (At Home In Parentheses)

Station 1

Swings

Hip Thrust

Side to Reverse Lunge

Station 2

Mountain Climbers 

Ring Squats (squats)

Ring Bulgarian squats (Chair Bulgarian Squats)

Station 3

Speed Skaters

Deadlift

Wall-Sit Bicep Curl

Station 4

Plank Walk-Out

Sumo Squat Curl

Jump Rope

Finisher:  Coaches Choice 

Directions For Virtual Members: Please Start At Station 1 And Work Your Way Down As Guided By Your Coach For Transitions.  We Will Be At Each Station For 4 Rounds Before Moving To The Next Station.  There Is A Minute Rest Between Each Station To Hydrate/ Wipe Down Equipment. 

At Home Equipment Needed:  Dumbbells, Chair