BOX 24 18 12 (at home: Chair)

Box Jumps

Dips

Cardio when finished (50 Jumping Jacks 50 Mountain Climbers AMRAP)

Ring 24 18 12 (at home: Dumbbells)

Chest Fly

Rows

Cardio (same as the first) 

Dumbbells 24 18 12

Squat Should Press

Bicep Curls

Cardio (same as the first)

Barbell Station 24 18 12 (at home: dumbbells)

Deadlifts

Sit-ups

Cardio (same as the first)

Finisher:  Coaches Choice 

At Home Equipment Needed:  Dumbbells, Chair