At Firewall Workout:
Every 5:00 x 6:
24 Wall-balls (20,14)
18 Box Jump Overs (24,20)
12 Burpees
At Home Workout:
Every 5:00 x 5 rounds:
28 Goblet Thrusters
20 Jumping Lunges
12 Burpees
Goal: <2:30/rounds
CAP: 25:00
STIM: Each round is meant to be an all out sprint. Pick an appropriate weight to stay unbroken on the 28 thrusters throughout the full workout. Lunges should be quick. If unable to control the back knee to the ground and land with a flat front foot, switch to regular stepping lunges.