Firewall Workout:

6 Push-Press (135,95)
9 Toes-to-Bar
12 Deadlifts (135,95)
18 Box Jumps (24,20)

At Home Workout:

24 Jumping Lunges
20 DB Push Presses
16 Alternating DB Single Arm Sumo Deadlifts
12 Hollow Rocks

Goal: >6 Rounds
CAP: 18:00
STIM: Pick a pace and cruise. Switch the Jumping Lunges to stepping if the member cannot control the back knee to the ground or front foot isn’t able to stay flat on the landing or explosion. DB Push Presses are to be completed 10 on one side and then 10 on the other. Make sure heels stay grounded when dipping. Pick a Hollow Rock option that they can maintain throughout the full 18 minutes.