TRX 10 min warm up
Forward lunges
Back ward lunges
Row & high pull
DL & SL SQ R
DL & SL SQ L
mountain runners
Ab roll out
Quad burners
Feet in straps mountains
Pike & knee ins

3 stations, 4 ppl at each station
1st round :
5 mins at each station
10 reps per exercise = 1 rep
AMRAPretty
2 mins between. Stations

2nd round :
35s ON : 12s OFF
2X

Each exercise becomes its own station
2 ppl at each station
Transition after 25s

M - 20lbs F - 15lbs
DB SNATCH
Renegade row (10/)

Seated single Rope waves (10/)
Plank single rope waves (10/)

TRX quad SQ (10/)
TRX SL SQ - progression - Banded SL seating (10/)