At Firewall Workout:

Build for 15 minutes:
Back Squat: 8 Reps (Increasing in weight)

For Time:
40-30-20-10 Med-ball Squat Cleans (20,14)
80-60-40-20 Double-unders

At Home Workout:

7 sets:
6/leg Rear Foot Elevated Split Squats
5 Tempo Goblet Squats (:03 down, :03 pause at bottom)

*Additional Notes: Members can switch to regular split squats if they don’t want to elevate their back foot. Members can also add weight as they see fit for the RFESS.

For Time:
35 -25-15-5 Goblet Squat Cleans
80-60-40-20 Double Unders

Goal: <8:00
CAP: 12:00
STIM: Goblet Squat Cleans are to be performed just like a medball clean. Members don’t have to go all the way down to the ground if they’re using a DB because we don’t want their fingers smooshed! If they’re doing single unders, double up the reps.