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
At Home Equipment Needed: Dumbbells/Bands/Ball
AMRAP: as many rounds as possible