AMRAP – 8 min/ station 

Dumbbells 

Renegade Row – 8 reps (per arm) 

High to Low Jumps – 10 reps 

Alternating Snatches – 8 reps (per arm) 

Pull Up Bar/Boxes 

Chin ups – 8 reps (assistance bands) 

Sprinter Step Ups – 10 reps 

Dips – 8 reps 

Bands 

Banded Wood Chop (L) – 8 reps 

Burpees – 10 reps 

Banded Wood Chop (R) – 8 reps 

Kettle Bells 

Sumo Squat – 8 Reps 

Swings – 10 reps 

Kettle Bell Push-Ups – 8 reps (alt sides each round)