Everyone works at their own station. Except last series is a circuit. Equipment: DB, mat, TRX, rope, BOSU. Have stations ready. As many rounds as possible in 9 minutes
Single Arm Squat / Clean / Press 10 each
Alt. Lateral Raise / Front Raise 10 each
Side to side plank 10 each Side
Hamstring Stretch 15 sec.
Static Floor Bridge / Chest Fly 20
Crunch and Punch with DBs 15
Push Up / Shoulder Tap 10 each
CIRCUIT 30 sec Ea Station
Rope tricep extension 30 sec.
TRX row 30 sec.
Squat Jumps 30 sec.
Mountain Climbers Hands On BOSU Ball 30 sec.