30 on / 10 off – 4x per Station  

Station: Dumbbell 

Suitcase Squats  

DB single leg RDL 

Otherside RDL

Station: Rings 

Split squats  

Plank Commandoes

Alt. Jumping lunges

Station: Ropes 

Rope Ripples 

Lunge Side to Side Slams 

Mountain Climbers 

Station: Barbell/Body Weight 

Heavy Deadlift (2-5 reps then rest) 

Star Jumps 

Glute Bridge 

Finisher:  Coaches Choice 

At Home Equipment Needed:  Dumbbells