At Firewall Workout:

Backsquat:
4×6 (Across with the same weight)

For Time:
200 Air Squats
Every Minute perform 10 Abmat Sit-ups

At Home Workout:

Rotate Through for 14 Minutes:
:28/side Lunge Hold
14 Staggered Weighted Hip Bridges
7/leg Rear Foot Elevate Split Squats

*Additional Notes: Hover the back knee 1 inch off the ground for the lunge hold. For the Staggered Hip Bridges, start lying flat on the ground, slightly bend the knees to get the edge of the heel digging into the ground with toes pointing to the sky. Drive through the edge of the heel and press hips to the ceiling. Members can keep feet on an even surface and do split squats if they choose not to do RFESS.

For Time:
200 Air Squats
*Perform 10 Sit-ups every minute

Goal: <10:00
CAP: 12:00
STIM: Aiming for 20-25 Air Squats each minute. Do NOT do sit-ups at the beginning of the workout.