At Firewall Workout:
Build up for 15 minutes:
6/Leg Back Rack Box Step-ups
AMRAP 4:
MAX Calorie Bike Erg
Rest 2:00
AMRAP 4:
MAX Alt. Back Rack Reverse Lunges
At Home Workout:
EMOM x 15:
Minute 1 – Tempo Goblet Squats (:05 descent, :03 pause, :03 ascent)
Minute 2 – Plank (feet elevated if able)
Minute 3 – Deadbugs
AMRAP 4:
400m Run
In remaining time, max rep Jumping Lunges
*2:00 Rest
AMRAP 4:
75 Air Squats
In remaining time, max rep Sit-ups
Goal: >40 Jumping Lunges; >40 Sit-ups
CAP: 10:00
STIM: The Run and the Air Squats should each take about 2 minutes to complete leaving you with 2 minutes to perform max reps of the jumping lunges and sit-ups in each of the AMRAPs. Switch to stepping lunges if you’re unable to control your back knee to the ground on jumping lunges.