Station 1 

Jump Rope – 1 MIN

Dumbbell Shoulder Press – 30 Seconds

Jump Rope – 1 MIN

Renegade Rows – 30 Seconds

Station 2

Ring Squat Row to Y Fly- 1 MIN (At home: Squat Bent Over Row)

Band Lat Pull Down – 30 Seconds

Jumping Jacks – 1 MIN

Alt Lunge Band Row – 30 Seconds (At home: Use dumbbells)

Station 3

Alt Ball Side Toss – 1 Min

Box Step Up Dumbbell Bicep Curl – 30 Seconds

Wal Ball Sit Ups. – 1 Min. 

Gorilla Row – 30 Seconds

Finisher:

Body Weight AMRAP Finisher 8-10 min or until 3-5 min before session ends.

10 Superman

10 Side Plank Knee In

10 Up Down Plank

50 High Knees