Everyone works at their own station. Except last series is a circuit. Equipment: DB, mat, weighted plate, cable, rope,. Have stations ready. As many rounds as possible in 9 minutes
9:1
Seated Groin Stretch 20 sec.
Forward reverse lunge / hold DB overhead 10 each
Bicycle kick 45 sec.
Single Leg Plank 30 sec. each
9:1
Squat / DB Push 20, 15, 10,
Bent Over Reverse Fly 20, 15, 10,
V-Ups 20, 15, 10,
9:1
CIRCUIT 30 SECONDS EACH ROUND
Wall Sit Truck Driver 30 sec.
Cable Bicep Curl 30 sec.
Rope tricep extension 30 sec.
Static squat 30 sec.
