AMRAP = 7 min

* Each minute starts with Box Jump Burpees x 2 reps then continue where you left off

• Bench Press x 6-8 (Heavy DB)
• Squats x 6-8 (Heavy DB)
• Speed Curls x 20 (Med/Heavy Band)

AMRAP = 6 min

• Snatch to Back Lunge x 6 each side (medium DB)
• Sit-up to Press or Sit-up to Stand x 6 (medium DB)

AMRAP = 5 min, then switch = 10 min total

Group A:

• Suspension Lunge Jumps x 10 / leg
• Suspension Speed Rows x 15

Group B:

• 1-Arm Row x 6-8 each side (heavy DB)
• Plyo Push-Ups x 8-15