40 on 15 off

Station  1

3x

Station 1

Dumbbell

Squat to OH press

Pendulum lunge

Other side

Supinated rows

Station 2

Rings / Boxes

Chest flies

Power Pull up (use upper body to jump)

Box Step up knee drive

Chest press

Station 3

Cardio

10 fast feet 1 sprawl

Heel crunches

Mt. Climbers

Speed skaters

_________

Finisher:

Coaches Choice