Everyone works at their own station. Equipment: mat, steps, DB, med ball, . Have stations and equipment ready. As many rounds as possible in 9 minutes.
9:1
Arm swings 10
Pushups 20
Seated 2 arm bent over DB row 20
Straight leg oblique sit-ups (med ball) 10 ea
9:1
Squat / Hammer curl 15
Lying tricep extension 20
Lying leg extension 20
– knees to chest extend out
Tricep stretch 10 sec
9:1
Wall sit /front raise 15
Plank 60 sec
1 leg sit and stand 10 ea
Quad stretch 10 sec
