At Firewall Workout:

35 Double-unders
21 Hollow Rocks
14 Alt. DB Devil’s Press (50,35)
7 Box Jumps (30,24)

At Home Workout:

35 Double Unders
21 Hollow Rocks
14 Alternating Devil’s Presses
14 Full Squat Jumps

Goal: >4 rounds
CAP: 21:00
STIM: Perform 70 Single Unders if not doing Double Unders. Hollow Rocks should be unbroken. Devil’s Presses should be done nice and smooth, don’t rush through them. Make sure members focus on the squat first and then the jump. Members can switch to regular air squats if form starts breaking down because of the jump.