At Firewall Workout:
AMRAP 25:
20 Front Squats
20 Hand Release Push-ups
20 Back Rack Reverse Lunges
60 Double-unders
Barbell:
Round 1:(75,55)
Round 2: (95,65)
Round 3:(135,95)
Round 4:(155,105)
At Home Workout:
Warm-up:
1:00 Inch Worm + 3 Scap Push-ups
1:00 Dynamic Pigeon
1:00 Quad Pull + Lunge and Hip Stretch
1:00 Scorpion w/ Chest Stretch
:30 Bear Crawl Shoulder Taps
:15/arm Bear Crawl Arm Circles
8/direction Lateral Bear Crawl Steps
8 Push-ups
6 Reverse Lunges
6 Goblet Reverse Lunges
Every 5:00 x 5 sets:
20/direction Lateral Bear Crawl Steps https://www.youtube.com/watch?v=58LHCDIHqTw&ab_channel=RedBrookFitClub
25 Push-ups
30 Goblet Reverse Lunges
Goal: 3:00/round
CAP: 25:00
STIM: Each round should take around 3:00 to complete. If you take over 4:00 to complete a round, cut back on reps on the push-ups or bear crawl (not lunges).