At Firewall Workout:

3:00 on of Work / 1:30 of Rest x 6 Sets:
21 Deadlifts (135,95)
15 Toes-to-Bar
9 Push-Jerks (135,95)
MAX Calories on Machine in remaining time

At Home Workout:

3:30 work / 1:00 rest x 6 rounds:
40 Sit-ups
30 Alternating Sumo Deadlifts
20 Single Arm DB Push Presses

Goal: >5 Rounds
CAP: 26:00
STIM: Make sure members keep their chest up with the deadlifts. Members will pick up from where they leave off each round. Push Presses are to be done all 10 on one side and then all 10 on the other. If they get through the sit-ups, deadlifts and 5 push presses in the first round, they’ll pick up on their 6th push press in the second round after they’ve taken their rest.