30/10 4x (At Home In Parentheses)

Station 1

Assisted Pull-ups (Shoulder Press)

Front lat raise

Jumping Jacks

Station 2

Star jumps

Bent over rows

Lunge in place bicep curls

Station 3

Single arm row (12 rep max)

Single arm row (12 rep max)

Rope slams

Station 4

Wall sit bus drivers

Ball slams (jump Squats)

Bicycles  

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