30 sec on / 10 sec off – 4X per station 

Station: Dumbbells  

Squat Hammer Curl 

DB delt flys 

Back Planks 

Station: Barbell  

Rows 

Supermans 

High Knees 

Station: Body Weight 

Cobras 

Scapula Depressions 

Snow Angels 

Station: Ropes  

Slams 

Band Bicep Curls 

Plank Single Arm Ripple 

Finisher:  Coaches Choice 

At Home Equipment Needed:  Dumbbells, Bands