30 sec on, 10 sec off – 3x rounds (per station)Â
Station: Dumbbells/BenchesÂ
DB Bench PressÂ
Bench Hop OversÂ
Single Arm RowÂ
Single Arm RowÂ
Station: Rings/BandsÂ
Pull Up RowsÂ
Chest FlyÂ
Jump SquatsÂ
Band Lat Pull DownÂ
Station: RopesÂ
Single Arm RippleÂ
Single Arm RippleÂ
Tuck JumpsÂ
Rope SnakesÂ
Station: BoxesÂ
Triceps DipsÂ
Decline Up/Downs Â
Box JumpsÂ
Incline Mtn ClimbersÂ