At Firewall Workout:
Every 3:00 x 10
Alternate between A/B
A:
20 Bar Facing Burpees
20 Push Jerks (155,105)
B:
20 Toes-to-Bar
20 Hang Power Cleans (135,95)
At Home Workout:
Warm-up:
BE SURE TO READ THE STIM BEFORE STARTING THE WORKOUT
5 Inch Worms
10/arm Shoulder Taps
10/side Table Top Supermans
15 Hollow Rocks
5/side Deadbugs
5 Kick Back Burpees
5/side Figure 4s
5/side DB Push Presses
5 Sit-ups
4/side Alternating Hip Pop and Shrugs
4/side Alternating Hang Power Cleans
5 Burpees
5 Sit-ups
5/side Push Jerks
Every 3:00 x 10 rounds:
Odd Rounds:
20 DB Facing Burpees
15 Right Arm DB Push Jerks
15 Left Arm DB Push Jerks
Even Rounds:
30 Sit-ups
20 Alternating Hang DB Cleans
Goal: <2:00/round
CAP: 30:00
STIM: Each round should take approximately 2:00. Ideally, the 20 DB Facing Burpees should take no longer than 1:00. If it does, cut the reps down. The Push Jerks IN TOTAL should take about 1:00 giving you :30/arm. If you need to, you can change the movement to a Push Press instead. In the other section, the sit-ups and hang power cleans should be completed in under 2:00. If time is exceeding this, cut back on the number of sit-ups. You’re alternating couplets each round. In the first 3:00 you do the burpees and push jerks. In the second 3:00 you do the sit-ups and hang power cleans. In the third 3:00 you do the burpees and push jerks again. In the fourth 3:00 you do the sit-ups and hang power cleans again, etc.