“4,3,2,1”

Station 1:

4 min- Squat to Press (Med Ball)

3 min – Knees to Ball 

2 min – Wall Sit w/Shoulder Press

1 min – Burpee

Station 2:

4 min – Air Squat

3 min – Push Up 

2 min – Split Squat Jumps 

1 min – Burpee

Station 3:  

4 min – Squat to Upright Row

3 min – Plank

2 min – Split Squat 

1 min – Burpee

Goal:  To complete as many reps as possible in the given time period 

Rest:  1 minute between each exercise and each station

How to do this W/O:  Start by doing 4 minutes of the 1st exercise, 3 minutes of the 2nd, 2 minutes of the 3rd, and 1 minute of the 4th.