At Firewall Workout:

:45 on :45 off x 12 (4 times at each station)
Station 1: Strict Toes-to-Bar
Station 2: Calories on a machine
Station 3: Wall-Walk

50/40 Calories on a Machine
MAX Toes-to-Bar

At Home Workout:

Rotate Through for 15 Minutes:
10/side Ab Bicycles (:01 Pause)
8/leg Rear Foot Elevated Split Squats
6/leg Staggered Single Leg Hip Bridges (:01 Pause) (video #6)

For Time:
200m Run
42 Jumping Lunges
200m Run
30 Jumping Lunges
200m Run
18 Jumping Lunges
200m Run

Goal: <8:00
CAP: 12:00
STIM: This is going to be a long sprint. Members should stay s consistent as possible on the lunges with minimal breaks. As always, members can switch to stepping lunges if they’re unable to explode off the ground and control their knee safely to the ground. Runs are not meant to be a recovery. Members should be trying to push it on the runs especially the last one.