At Firewall Workout:
Build for 12 minutes:
6 Push Press (From the Floor)
AMRAP 15:
12 Bar Facing Burpees
8 Push-Press (135,95)
400m Run
At Home Workout:
Rotate Through for 15 Minutes:
2/arm Turkish Get-ups
:45 Plank
5/side Deadbugs (with weight overhead if possible)
*Additional Notes: If a member is struggling to do a Turkish get-up, have them perform windmills instead and make it 5/arm. Review the TGU in full with members both without weight and then with weight before actual strength work starts. For the Deadbugs, if comfortable members can put a light weight in their hands while putting their hands overhead as long as their lower back remains flat on the floor.
AMRAP 12:
12 Burpees
16 Single Arm DB Push Presses
200m Run
Goal: >4 Rounds
CAP: 12:00
STIM: Burpees are to be done consistently and smoothly. The Push Presses are total reps so 8/arm. Focus on keeping the heels on the ground as the weight is returning to the shoulder between reps. The Run is meant to be completed in 1:00 +/- :15.