At Firewall Workout:

Build up for 12 minutes:
5/Leg Back Rack Box Step-ups

For time:
30 Goblet Step-ups (70,53)
30 Push-ups
30 KB Swings (70,53)
180 Double-unders
30 KB Swings
30 Push-ups
30 Goblet Step-ups

At Home Workout:

5 sets (25:00 CAP):
5/arm Half Kneeling Strict Presses
:45 Plank Up-Downs (:01 Pause on Elbows AND on Hands)
5/arm Windmills
:45 Russian Twists

*Additional Notes: If members do NOT have a weight heavy enough to challenge them on the strict presses, have them perform each rep with a :05 descent.

18 Alternating DB Power Cleans
18 Lateral Plank Steps (9 to the right, 9 to the left)

Goal: >4 Rounds
CAP: 9:00
STIM: It’s only 8 minutes… GO GO GO!!! Slow is smooth, smooth is fast on the Power Cleans. Ensure a flat back each and every rep. Members can utilize either a muscle or power clean. For the Lateral Plank Steps, members will begin in a traditional shoulder tap position. To begin a rep, the member will move their right hand to the right and left foot to the right simultaneously and then the other two limbs will follow. That would count as one step. Members want to keep their hips down at all times maintaining a perfect plank position as they’re walking back and forth.