Firewall Workout:

With a Partner, “I Go, You Go”
15 Goblet Squats
15 Russian Kettlebell Swings
12 KB Push Jerk
12 Overhead Lunge

KB (53,35)
*While 1 Partner goes through a round, Partner 2 must Hold a Hollow Body or Plank Position (But only during the Goblet Squats/Russian KB Swings).

At Home Workout:

21 Goblet Squats
21 Eye Level DB Swings
18 Single Arm DB Push Jerks
18 Overhead DB Lunges

Goal: >5 Rounds
CAP: 24:00
STIM: Jerks are to be done 9 on one arm and then 9 on the other. For the Overhead Lunges, hold the weight overhead in the right arm and perform 9 alternating lunges then switch the weight to the overhead position in the left arm and perform 9 overhead lunges. Elbow is to be fully locked ot with the bicep near the ear. If members can’t perform a lunge in a safe position with weight over head, switch to a single arm front rack lunge.