At Firewall Workout:
| Front Squat: 3 Reps (Increasing) |
| 4 Rounds foer Time: |
| 25/20 Calorie Bike Erg |
| 50 Double-unders |
At Home Workout:
Rotate Through For 18 Minutes:
5 Tempo Narrow Air Squats (:05 down, :03 pause)
5/leg Curtsy Lunges (no weight) https://www.youtube.com/watch?v=1MgFup8A_0c
5/leg Tempo Goblet Split Squats (:03 down)
“Annie”
For Time:
50-40-30-20-10
Double Unders
Sit-ups
Goal: <8:00
CAP: 12:00
STIM: If doing Single Unders, change the reps to 125-100-75-50-25. Make sure shoulders pass the hips at the top of each rep of the sit-ups.