At Firewall Workout:
Build up for 18 minutes:
Max Back Squat
AMRAP 8:
100 Air Squats (4:00+/- )
MAX Double-unders
At Home Workout:
Rotate Through For 15 Minutes:
8/side Stepping Side Lunges (add weight if able)
8 Paused Jump Squats
8/side Shoulder Taps (:03 pause each rep)
*Additional Notes: For the Paused Jump Squats, sink to the bottom of a squat in an active position, pause, and then explode out of the squat jumping as high in the air as possible.
AMRAP 8:
50 Air Squats
200 Single Unders
Goal: >3 Rounds
CAP: 8:00
STIM: Focus on full range of motion each air squat. Don’t sacrifice form for speed. Stay fast on the single unders. You can switch to lateral hops over a DB and do 100 reps.