At Firewall Workout:

Rotate for 12 minutes:
:30 Hollow Hold
6 Strict Pull-ups

With a 12:00 Clock:

Buy In: 800m Run
Then..
AMRAP
30 Air Squats
20 Hollow Rocks
10 Strict Press (75,55)

At Home Workout:

Rotate Through For 12 Minutes:
:30 Hollow Hold
3/arm Renegade Row (:05 Pause)
:30 Ab Bicycles

Run a 12:00 clock…
800m Run
THEN in remaining time AMRAP:
30 Air Squats
20 Hollow Rocks
20 Single Arm DB Push Presses

Goal: >3 Rounds
CAP: 12:00
STIM: Run should be completed in 4:00 or less. It’s at the beginning of the workout, so members will be hitting it fresh. In the AMRAP, have members focus on keeping their weight in their heels for the Air Squats. Pick a Hollow Rock option where they’re able to stay unbroken through the whole workout. Push Presses are to be done 10 on one arm and then 10 on the other. STAY MOVIN!