Equipment: High Bench, Medium-Heavy DB

Timed: 1 min x 3 Rounds, Switch = 18 min

Group A: max reps (High Bench)

• Alternating Weighted Step-Ups (Med-Heavy DB)
• Box Jump Burpee
• Table Top Dips

Group B: 6-10 reps, rest repeat for minute (Heavy DBs: men 30+ and women 20+)

• Bent Over Row (Med-Heavy DB)
• Thrusters (Med-Heavy DB)
• Sit-up-to-Squat (1(Med-Heavy DB)

EMOM = 4 min

• Lateral Plyo Push-ups x 6-10 women x 12-20 men (modified walking push-ups)
• Skater Jumps x ROT

Recovery: Strap Stretch