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

Boxes 

Low plank Jacks 

Lateral Hop to Squat Hop 

Split lunge Thrusters 

Box Jumps 

Rings 

T rows 

Alt Arm Superman Reach 

Mountain Climbers 

Burpees 

Barbell  

Russian Twists 

Flutter kicks 

Wall Sit Bus Drivers 

Jump Squats 
 

Balls 

Chopping Jumping lunges w/ med ball 

Single Leg Deadlift to ball toss up 

Single Glute Bridge (foot on ball) 

Other side 
 

Rest: 20 sec between each round.