Equipment: Light DB, medium DB, Suspension mid length

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Timed: 40/20 sec x 3 Rounds = 9 min

• Shoulder Press / Hold (Medium DB)
• 1-Leg I,T,Y Raises / Low Plank (Light DB)
• Down Dog Push-up / Mountain Climber

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AMRAP: 6 min then switch = 12 min total

Group 1: Suspension

• Suspension Pistol Squat to Lunge x10 each leg
• Suspension Squat Jumps x20

Group 2: Weights

• Kneeling Wood Chops x10 each side (Medium DB)
• Alternating Rear Lunge to Upright Row x20 total (Medium DB)