30 sec on / 10 sec off – 4x rounds (per station) 

Station: Boxes 

Step up – right 

Step up – left 

Incline Push-up  

Box Jumps 

Station: Rings 

Jump Squats 

Plank (feet in rings) 

Pistol Squat – right 

Pistol Squat – left 

Station: Dumbbells 

Alt fire hydrants  

High to low boat 

Jump lunges 

Sumo squat figure 8 pass 

Station: Barbell/Bench 

Hip thursters 

Bench hop overs 

Deadlifts 

Rest