Everyone works at their own station. Equipment: mat, steps, DB, resistance band, . Have stations and equipment ready. As many rounds as possible in 9 minutes
9:1
Rapid High knees 45 SEC
High plank 60 SEC
Over / unders 20
I leg sit / stand 15 EA
9:1
Step up / static bicep curl 15 EA
Push-ups 15
Renegade row 15 EA
Back stretch 10 SEC
9:1
Lunge / band pull 15
Bird dogs 15 EA
Pole sit / upright row 20
Shoulder stretch 10 SEC