Warm Up: 10-8-6
Cal Ski/Row
Med Ball Slam
*50 Jump Rope between each set and to finish 

4 Sets for Quality 

• 10 DB Renegade Rows

• 10 DB Hammer Curls

• 10 Db Bicep Curl

• 10 Db Bent Over Row
  

1 Round
5:00 Stations 
1:00 Rest b/t Stations

Station 1
AMRAP 
10 Alt Db Snatch
20 DB Front Rack Lunge 
20 V Ups 

Station 2 EMOM 
10/8 Cal Bike 

Station 3
AMRAP 
10 Wall Ball 
20 Ball Slam/ Rope Slam (Alternate)  
20 Sit Ups 

Finisher 2-3 sets 

• 20 Calf Raises

• 20 Alt V Ups

• 20 Arm Haulers