30 sec on, 10 sec off – 3x rounds (per station) 

Station: Dumbbells/Benches 

DB Bench Press 

Bench Hop Overs 

Single Arm Row 

Single Arm Row 

Station: Rings/Bands 

Pull Up Rows 

Chest Fly 

Jump Squats 

Band Lat Pull Down 

Station: Ropes 

Single Arm Ripple 

Single Arm Ripple 

Tuck Jumps 

Rope Snakes 

Station: Boxes 

Triceps Dips 

Decline Up/Downs  

Box Jumps 

Incline Mtn Climbers