At Firewall Workout:

Rotate through for 15 minutes:

10/arm DB Bent Over Row
10 Goblet Squats (:05 Pause)
:30 Russian Twist

AMRAP 8:
16 Jumping Lunges
10 Alt. Renegade Rows

At Home Workout:

6 Rounds For Time:
26 Jumping Lunges
26 Air Squats
26 DB Snatches (not alternating)

Brief: https://youtu.be/4iX3BaTtQvk