At Firewall Workout:
AMRAP 3 x 6 (1:00 rest)
Buy in: 600m/500m Bike
MAX:
Round 1/6:Toes-to-Bar
Round 2/5:Burpees
Round 3/4:Wall-Balls (20,14)
At Home Workout:
Warm-Up:
1:00 Inch Worm + Spiderman
:30 Jumping Jacks
1:00 Ab Bicycles
:30 Jumping Jacks
:30 Heel Reach Hip Hinges
:30 Figure 4s
:30 Mountain Climbers
1:00 Quad Pull + Lunge and Hip Stretch
:30 Mountain Climbers
10 Easier than what you’re doing in the workout Hollow Rocks
5 Kick Back Burpees
8 Sit-ups
10 Goblet Squats
10 Hollow Rocks you’ll be doing in the workout
5 Burpees
8 Sit-ups
8 Goblet Thrusters
AMRAP 3 x 6 (1:00 Rest):
40 Hollow Rocks
Then Max Reps of the following…
Round 1 – Burpees
Round 2 – Sit-ups
Round 3 – Goblet Thrusters
Round 4 – Goblet Thrusters
Round 5 – Sit-ups
Round 6 – Burpees
Goal: >20 Burpees/round, >30 Sit-ups/round, >30 Goblet Thrusters/round
CAP: 23:00
STIM: Hollow Rocks should take no longer than 1:30 each round leaving you at least 1:30 to complete max reps of whatever movement you’re on. Do your best to go unbroken on the other movements each round.