AMRAP  = 5 min

  • Pull-ups  x max reps
  • Curl to Press  x 8-12 reps    (medium db)
Timed 40 sec x 3 Rounds, then switch = 8 min total
Group A
  • Suspension Lunge Right Leg
  • Suspension Lunge Left Leg
Group B
  • Kneeling Bicep Curls    (medium db)
  • Diamond Push-ups
AMRAP = 4 min
  • Toes to Bar  x max
  • 1-Leg Bridge  x 8-12/leg     (1 medium db)
EMOM = 4 min

Recovery: 

  • Strap leg stretches