Firewall Workout:

3 Rounds for time:
600m Run
40 Medball Cleans (20,14)
20/15 Calorie Ski
*Rest 2:00 after each round

At Home Workout:

3 Rounds For Time:
600m Run
40 Goblet Squat Cleans
10 Alternating Devil’s Presses
*Rest 2:00 after each round

Goal: <22:00
CAP: 28:00
STIM: Runs are looking to be completed from 3:00-4:00. Goblet Squat Cleans are to be performed just as a medball clean would be done. Members don’t have to touch the ground – they can go as low as they can without their fingers touching the floor. Midshin level is fine. Be sure to set that back on each Devil’s Press!