Everyone works at their own station. Except last series is a circuit. Equipment: DB, mat, TRX, body bar, weighted plate, BOSU. Have stations ready. As many rounds as possible in 9 minutes
9:1
DB Bicep Curl heavy 10 Reps / Drop Weight AMRAP
Bent Over Reverse Fly 20
Flutter Kicks 45 sec.
9:1
Squat / front raise 20
Crunch and Punch with DBs 15
Weighted bird dog with DB 15 each side
9:1
CIRCUIT 30 sec Ea Station
TRX overhand Row 30 sec.
Body Bar O/H Sit Up 30 sec.
Wall Sit / Plate Push 30 sec.
Plank Elbows on BOSU 30 sec.
