AMRAP – 8 min per Station 

Bikes/Body Weight 

Cycle .5 Miles 

Sit Ups – 10 reps 

Plank Walkout to Pushup– 8 reps  

Pull Up Bar/Boxes 

Pull Ups – 8 reps (assistance bands) 

Jump Squats – 10 reps 

Hanging Knee Ups– 8 reps 

Leg Bands 

Reverse Lunges – 8 reps (per leg) 

Glute Bridge with Hip Abduction –10 reps 

Sumo Squat Punches– 8 reps 

Dumbbells (heavy) 

Chest Press w Leg Extension – 8 Reps 

RDL – 10 reps 

DB Full Circles – 8 reps