4 Rounds. Rest 60-90 seconds between rounds.
1. DB Incline - 8 Reps
Circuit – 40 Seconds On, by 20 Seconds Rest for 3-Rounds. If reps are designated, get reps within 40-seconds, any left-over is rest. (Rest 1-minute between rounds. Start at exercise 1 and move to subsequent exercises from there until exercise 7. Go through 3x).
1. Iso Squat Hold with Plate Press (Lighter Plate)
3. Overhead Banded Tri Extension
4. Burpee to Double Rope Slam
5. Incline Reverse Flys
6. Swiss Ball Crunch
7. Banded Push Up Plank Walk (Go Side to Side in Push Up Plank Position with mini-band around elbows. Use cook-band for support if necessary).
Extra Station ADDED Instead of Finisher (make sure SecondsPro is updated to have 7th Station).