At Firewall Workout:
Build for 12 Minutes:
5/Leg Back Rack Lunges
AMRAP 10:
30 Jumping Lunges
200m Run
10 Burpees
At Home Workout:
Rotate Through For 15 Minutes:
6/leg RFESS (weighted if able)
IMMEDIATELY AFTER THE RFESS, 10/leg Split Squats (no weight and fast)
:45 AB Bicycles
*Additional Notes: After the RFESS, go right into the regular split squats. If members can’t do RFESS, perform 12/leg Split Squats with weight if able. Ab Bicycles can be done after some rest after the split squats.
AMRAP 10:
30 Jumping Lunges
200m Run
10 Burpees
Goal: >3 Rounds
CAP: 10:00
STIM: MOVE FAST!!! Go all out from the beginning. If jumping lunges can’t be performed safely, switch to regular stepping lunges with the same reps.