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

Station 1

Alternating Back Fly   

Single Arm Bench Row

Single Arm Bench Row

Station 2

Mermaid Obliques (L)

Mermaid Obliques (R)

Low Plank Hip Taps

Station 3 

Ring Wide Rows (Dumbbell Wide Row)

Ring Squat y-Fly (Squat to Lat Raise)

Ring Mountain Climbers (regular mountain climbers

Station 4

Sit Up + Alternating Shoulder Press

Squat Hammer Curl

Box Dips