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
Finisher: Coaches Choice
At Home Equipment Needed: Dumbbells, Chair