4 Rounds. Rest 60-90 seconds between rounds.
Dumbbell Bench Press - 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. 8+8 Med Ball Push Ups (push ups with right hand on ball, left on floor - switch every 8 reps).
2. Rainbow Rope Slams
3. Straight Bar Cable Bicep Curl
4. Alt Upside Down Farmer Shoulder Press
5. Ab Roll
6. Bike Sprint
7. Rainbow Med Ball Slams
Extra Station ADDED Instead of Finisher (make sure SecondsPro is updated to have 7th Station).