At Firewall Workout:
Build up for 15 minutes:
3 Front Squats (:02 Pause)
For Time:
21-15-9
Front Squats (135,95)
Pull-ups
At Home Workout:
Rotate Through For 15 Minutes:
6 Tempo Goblet Squats (:03 descent, :03 pause, :03 ascent)
:40/side Side Plank
:20 Half Push-up Iso Hold (squeeze hard)
For Time:
30-20-10-20-30
Goblet Squats
Alternating Renegade Rows
Goal: <10:00
CAP: 15:00
STIM: This is a workout where you just want to keep moving. Avoid rest. Keep a smooth pace right from the beginning and maintain throughout.