32min AMRAP / 8 min per station
Station: Dumbbells
See- saw rows- 12 reps each arm
Sky Divers – 12 reps
Single leg lift + Bicep curl – 12 reps
Station: Rings
Row to bicep curl -12 reps
Single Arm Reach Through – 12 reps
Single Arm Reach Through – 12 reps
Station: Body Weight
Forearm Plank Alt Reach Out- 12 Reps
Commando walk out + 4 count mt. climbers- 12 reps
Diamond Pushups -12 reps
Station: Barbell/Bag
Cleans – 12 reps
Rows -12 reps
Wall sit walkout -12 reps
Finisher: Coaches Choice
At Home Equipment Needed: Dumbbells