8 sets each station: 20 seconds on with 100% Effort, 10 second rest in between.
Rest for 30-45sec between completed sets.
Beta: Squat with row to full side arm extension. Alternating sides each time.
Alpha: Side twists, holding arms straight, turning to work the external obliques; alternate sides every other repetition
Gamma: Chair hold. Lace cables through as if going into a fly motion. Lateral/Deltoid side pull downs.
Delta: Wide stance, dead lift to overhead press, slightly tilting the hips forward on full overhead arm extension
