Silver Bells

A. 30sec kb swings – 10 sec knee strike
3x

B. band punches -jumping row
2 yellow/ 2 reds (no handle) – 1 black or 1 purple for jumping pull
3x

C. row- rower med ball press
3x

D. spin hill-sprint
3x

E.lat step bosu – explosive platform pushups
3x

once completed AAA. BBB. CCC. DDD. EEE
then do aa . bb. cc. dd. ee
_____________
2x 3x round 1 2x round 2

Amrap

12 R/L wall ball twist
24 switch step slam
bag agility one fit cones bear crawl 4x
row 300
12 BW SRDL

videos
band punches https://youtu.be/vdtIu3RSxO0
jumping pull https://www.youtube.com/watch?v=Ppa7uKn9ne0
Bosu LA step https://www.youtube.com/watch?v=PDq1vupws5M
rower med ball press https://youtu.be/MhkOL03YyEk

Videos
BW SRDL https://www.youtube.com/watch?v=rF6An6fQSdk
switch step do the second variation – https://www.youtube.com/watch?v=hDKHYkclhMc
twist https://www.youtube.com/watch?v=uPvNMpLNGxc
band sti ups https://youtu.be/V3CDdoEotX8