Legs, Biceps, Back (Week 1 - Exercise 1)

STATION 1 (10 minute timer)

• Barbell Back Squats 16r
• Ring Rows or Barbell Rows 12r
• Calf Raises 50r

STATION 2 (10 minute EMOM [Every Minute On the Minute])

Repeat both movements every minute

• ​Dumbbell Hammer Curls 15r
  
• Air Squats 15r
  

STATION 3 (10 minutes)

• XBar or EZ-Bar Pulse Lunges 15r per leg
• XBar or EZ-Bar Curls 15r
• Burpees 10r

STATION 4 (10 minutes)

• Chin-Ups 10r
• VBar Back Rows 15r
• Box Jumps 15r

STATION 5 (10 minute EMOM [Every Minute On the Minute])

Perform 1 movement per minute. Alternate movements every minute.

• ​150m on Rowing Machine in :60 sec
  
• Scissor Jumps 30r in :60 sec