With 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round.

EXAMPLE:
Round 1 perform with KB in the Right Hand & DB in Left Hand
Round 2 perform with DB in the Right Hand & KB in Left Hand

AMRAP X 10 MINUTES
:30 Bar Hang
:30 Cross Body Hold
:30 Farmer Carry
:30 Front Rack Squat Hold

AMRAP x 21 MINUTES
40 Walking Lunges
20 Deficit Push-Ups*
40 Sit-ups
20 Box Jumps (30/24)

*2", 4" or 6" Deficit