EMOM – 8 Min Per Station 

Reps – 12 (goal = strength) 

Dumbbell 

Renegade Row 

Jumping Jacks (45 sec) 

Sit Up Press 

Wide Bicep Curls 

Rings 

Rows  

Swimmers (45 sec) 

Squat Reach 

Chest Fly 

Body Weight 

Supermans 

Burpees (45 sec) 

Dead Bugs 

Tricep Push ups 

Barbell 

Elbows out Row 

High Knees (45 sec) 

Bird Dogs 

Clean and Press