At Firewall Workout:

Build up for 15 minutes:
2 Curtis Presses: (Curtis Press is 1 Power Clean + 1 Lunge/Leg + 1 Push Press

4 Power Cleans
8 Alt. Lunges
12/9 Calorie Bike Erg
*Barbell (115/80)

At Home Workout:

Monday 11/16
Rotate Through For 15 Minutes:
5/side Tempo Split Squats (:03 Descent)
5/side Single Leg RDL into Curl and Strict Press

*Additional Notes: On the second movement, hold the DB in the same hand as the foot that’s on the ground. Perform an RDL o that leg, then curl the weight up to the shoulder, and then perform a strict press. Repeat 5 times on one side and then switch the leg on the ground and hand holding the dumbbell.

10 Alternating DB Power Cleans
10 Goblet Lunges
10/side Mountain Climbers

Goal: >7 Rounds
CAP: 10:00
STIM: These are going to be fast rounds. Members can perform either a muscle clean or power clean – be sure to keep back flat when bringing the DB to the floor. The lunges are just 5/leg (can be reversed or forward stepping). Have member try their best to get their knee up to their elbow or at least as close as possible to doing so.