AMRAP – 32 Min (8 min per station) 

Dumbbells 

Alt Bicep Curls – 10 reps (per arm) 

Mtn Climbers – 20 reps 

Scull crushers – 12 reps  

Rings/Bands 

Ring Push-ups – 12 reps 

Band tricep kickback – 12 reps 

Rows – 12 reps 

Bodyweight 

Burpees – 10 reps 

Superman pull up – 12 reps 

Bird dogs – 10 reps (each side) 

Barbell/Bags 

Bent Over Rows – 10 reps 

Ab roll outs – 10 reps 

Cleans – 12 reps 

Finisher:  Coaches Choice 

At Home Equipment Needed:  Dumbbells