Everyone works at their own station. Equipment: mat, DB, boxes . Have stations and equipment ready. As many rounds as possible in 9 minutes. For circuits,

Everyone works at their own station. Have mats and equipment, including selected pair of DBs, ready to go and laid out where you want everyone to work.

Everyone works at their own station. Have mats and equipment, including selected pair of DBs, ready to go and laid out where you want everyone to work.

CHALLENGE DAY
First round of exercises will be measured by how many rounds you can get in plus how many reps you get in the next round.

Everyone works at their own station. Equipment: mat, DB, . Have stations and equipment ready. As many rounds as possible in 9 minutes

9:1

Walking plank                                             15
Squat / curl / press                                     15
DB upright row                                            15
Frankensteins                                               30 SEC

9:1

Legs up toe touch                                       20
Wide sumo squat                                        15 EA
Renegade row                                              15 EA
Back stretch on pole                                  10 SEC

9:1

DB Crunch and punch                                 20
Donkey kick                                                   20
Push-ups                                                         20
Cat stretch                                                     10 SEC

Everyone works at their own station. Equipment: steps, mat DB, resistance band, ball  . Have stations and equipment ready. As many rounds as possible in 9 minutes

9:1

Hip flexor stretch                                                         10 SEC.