32min AMRAP / 8 min per station 

Station: Med Ball  

Med ball squat toss and catch- 10 reps 

Alt. Lunge Ball Pass throughs – 10 reps each leg 

Ball Plank Pop to 2 Squats – 10 reps 

Station: Dumbbells 

Swings- 15 reps 

Goblet Squat- 12 Reps 

Side Lunges – 12 Reps each leg 

Station: Jump Rope/Body Weight 

1 min jump rope 

rest 30 seconds 

1 min high knees 

rest 30 sec 

Station: Bags 

Farmer Carry High knees – 12 each leg 

Front Squat – 12 reps

Burpee Hop Overs – 12 reps

Finisher:  Coaches Choice 

At Home Equipment Needed:  Dumbbells