At Firewall Workout:

AMRAP 25:
10 Burpees
15/12 Ski Erg
20 Russian KB Swing (70,53)
200m Run

At Home Workout:

AMRAP 25:
10 Burpees
200m Run
30 Overhead DB Swings
40/side Crossover Mountain Climbers

Goal: >5 Rounds
CAP: 25:00
STIM: Burpees should be smooth and consistent. Make sure hips are opening up all the way. Runs should be taking about 1:00. Swings don’t have to go all the way overhead if members are uncomfortable doing so. Try to keep the reps unbroken. On the Crossover Mountain Climbers, try to make contact with the knee coming to the elbow.