Each station has 3 exercises that we spent 45sec on with a 10sec rest in between.
We had an active rest with a 1min jump rope in between stations.

Station 1: Battle Rope
Alternating Slams
Hard Slams
Alternating Small Waves

Station 2: Resistant Band
Band Rows
Asst. Pull Ups
Punch Outs (1’s & 2’s)

Station 3: TRX Strap
Bicep Curls
Tricep Extension
Chest Press

Station 4: Barbell
Grasping one end of the barbell with both hands swing the barbell from right hip up overhead to the left hip then back overhead to the right and repeat, side to side
Right Arm Presses
Left Arm Presses

Station 5: Tire
Right Side Sledge Hammering
Left Side Sledge Hammering
Burpees, Tire Jump on and off for the hop

Station 6: Heavy Bag
Right hand on bag, left on the floor, push ups
Left hand on bag, right on the floor, push ups
Pull heavy bag into your guard and punch out, 1’s & 2’s