At Firewall Workout:

Build up for 15 minutes:

5 Front Squats (:02 Pause)

3 Rounds for Time:
100 Double-unders
15 Front Squats (155,105)
*Every trip on the rope, add 1 Squat

At Home Workout:

EMOM x 18:
Minute 1 – 3 Right Leg Tempo Goblet RFESS (:05 descent)
Minute 2 – 3 Left Leg Tempo Goblet RFESS (:05 descent)
Minute 3 – :50 Russian Twists

*Additional Notes: Only add weight if foot is elevated at least 16”. Focus on stability and mechanics if height of elevation is less than that with no weight involved. Stay true to the tempo. Remember to set up from the bottom, not the top.

Up Ladder by 3…
Goblet Squats

Goal: >Round of 21
CAP: 9:00
STIM: This is going to be a fast workout right out of the gaits! You’ll get to the round of 12 relatively quickly (within 1:00-1:30) and then things will start to slow down. Try to keep moving smoothly and always prioritize technique over speed. Should be able to stay unbroken on goblet squats throughout the whole workout, push-ups should start being broken up in the round of 12 or so.