30/10 4x rounds each station 

Rings 

Narrow to Wide Row 

Jump Squats 

Y Supermans 

Barbells 

OH Press 

Burpees  

Standing Plate Chest Press 

Dumbbells/ Benches 

Single Arm Row (R) 

Single Arm Row (L) 

Step up Bicep Curls  

Bodyweight 

2 Tricep Pushups to 6 Mt Climbers 

Sprinter Sit ups 

Windshield Wipers