At Firewall Workout:

Rotate through for 15 minutes:
10/arm Alt. DB Floor Press
10 Palms up Band Pull-aparts
10/arm DB Bicep Curls

10 Alt. DB Burpee Deadlifts (70,50)
10 Alt. DB Back Rack Rev. Lunges (70,50)

At Home Workout:

5 sets (20:00 CAP):
12/arm DB Floor Press
12/arm DB Curls (Palm Facing Out)
8-12 DB Upright Rows (reps depend on available weight)

*Additional Notes: If a member finishes early, have them perform 1:00/leg Couch Stretch. The lighter the weight the member has, the more reps they’ll do for the upright row.

12 Alternating DB Burpee Deadlifts
18 Goblet Reverse Lunges

Goal: <6 Rounds
CAP: 12:00
STIM: Members should pick a smooth and steady pace to stick with for the duration of the 12:00. Don’t go out too hot to ultimately crash and burn! Be sure they’re setting their backs when picking the DB off the ground front the burpee. Lunges should be smooth.