At Firewall Workout:

Build for 15 minutes:
3/Leg Back Rack Reverse Lunges

16 Alt. Back Rack Reverse Lunges (115,80)
200m Run

At Home Workout:

Rotate Through For 16 Minutes:
8/side Goblet Front Foot Elevated Split Squats
8/side Goblet Side Lunges
:30 Sumo Squat Hold

*Additional Notes: For the Goblet Side Lunges, members will start with their feet together under their hips then take a big step sideways into a side lunge. Once they hit their end range of motion, they will stand back up to their starting position with their feet under their hips again. They will then repeat the same motion on the other leg and alternate between the legs. If members struggle to do this weight, have them try it out without weight instead. If that’s tough too, have them keep their feet spread wide without weight and don’t worry about bringing their feet back together at the top of each rep.

16 Goblet Reverse Lunges
200m Run

Goal: >5 Rounds
CAP: 12:00
STIM: Pretty self-explanatory workout! Reverse Lunges shouldn’t take more than a minute to complete. Gently control the back knee to the ground each rep. Make sure both legs lock out at the top of each lunge. The run is meant to be done in under a minute each round as well.