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