40/10 3x rounds per station (At Home in Parenthesis) 

Bench

Alternating Back Fly   

Single Arm Bench Row

Single Arm Bench Row

Floor

Mermaid Obliques (L)

Mermaid Obliques (R)

Low Plank Hip Taps

Rings

Ring Wide Rows (Dumbbell Wide Row)

Ring Squat y-Fly (Squat to Lat Raise)

Ring Mountain Climbers 

Boxes

Sit Up + Alternating Shoulder Press

Squat Hammer Curl

Box Dips