At Firewall Workout:
Build for 15 minutes:
4 Reps of a 1 1/2 Strict Press
For Time:
32-24-16-8
Calorie Row
Push Press (95,65)
At Home Workout:
Rotate Through For 14 Minutes:
8/arm Half Kneeling Strict Presses (:03 descent if weight is light)
:40/arm Renegade Row Hold
20/side Ab Bicycles
Death By DB Thrusters each arm until failure, start on round 5
(On minute 1, perform 5 thrusters each arm then rest the remainder of the minute. On minute 2, perform 6 thrusters each arm then rest the remainder of the minute. Etc.)
Goal: >14/arm Thrusters (10 minutes)
CAP: 20:00
STIM: The workout will start with 5 thrusters on your right arm followed by 5 thrusters on your left arm. If you complete that in :20 you’ll have :40 to rest until the round of 6 thrusters on each arm begins. This is an EMOM where you add 1 rep each round. You go until failure.