At Firewall Workout:

EMOM x 8:
6 Deadlifts (Across)

AMRAP 12:
30 Jumping Lunges
200m/150m Row
10 Box Jumps (24,20)

At Home Workout:

Monday 2/1
Rotate Through For 15 Minutes:
8/leg Tempo Rear Foot Elevated Split Squats (:04 descent, Split Squats if no elevation access)
:45 Cat to Camels
:45 Alternating Single Leg Hip Bridges

*Additional Notes: For the Hip Bridges, keep hips in the air for the full :45. Extend one leg out at a time holding for about :01, then bring foot back down to the floor and switch.

AMRAP 12:
30 Jumping Lunges
25 Burpee Kick Backs
25 Weighted Vertical Jumps
30 Mountain Climbers

Goal: >4 Rounds
CAP: 12:00
STIM: Switch Jumping Lunges to stepping lunges (forward or reverse) if unable to control back knee to the floor and keep the front foot flat. Be sure to get body into a full front plank position when performing the Burpee Kick Backs (hips shouldn’t sag or be too high). Place a weight under your chin, go into a quarter squat and jump as high as you can. If uncomfortable doing these weighted, don’t use weight. You can rebound these – don’t have to do a full reset. Mountain Climbers are 30 total reps so 15/leg. Do your best to reach your knee all the way to your elbow.