Warm Up:  Down and Backs 

5 Min AMRAP 

• 10 Lat Overs 

• 10 Bench Dips 

• Lateral band walk 

3 Rounds for Quality

• 6/6 Barbell Step Ups (Build Over Course

• 10/10 Banded CHops (hitolo)

• :20 L Hang

AMRAP 10:00

• 30 Double Unders or 60 singles 

• 8 Bench Press (#135/#80) 

• 15 Ball Slam  

rest 2 minutes….

3 rounds: 1:00 @ Each Station :15 Transition

• -Row (calories)

• -Push Ups (Hand release)

• - KBS (Russian)
  *rest 1 minutes between rounds

Cashout:  Friday Special