At Firewall Workout:

Build for 15 minutes:
10 Cyclist KB Squats (:03 Lower)
5/Leg Single Leg RDL

20 Jumping Lunges
15 KB Deadlifts
10 KB Goblet Squats
5 OH KB Swings

KB (53,35)

At Home Workout:

Rotate Through for 14 Minutes:
6 Tempo Goblet Squats (:03 Descent, :03 Pause at bottom, :03 Ascent)
8/leg Goblet Front Foot Elevated Split Squats

20 Jumping Lunges
15 Alternating DB Sumo Deadlifts
10 Goblet Squats
5 Burpee Broad Jumps

Goal: >6 Rounds
CAP: 10:00
STIM: This is a fast moving workout. We want members to come out of the gait guns a blazing! Switch to stepping lunges if needed. Make sure butt sinks low in the sumo deadlift. Have members try a couple broad jumps prior to the workout starting and mark outa set distance to try to achieve each rep.