At Firewall Workout:
Every 5:00 x 5:
15 Pull-ups
15 Push-Jerks (135,95)
15 Bar Facing Burpees
60 Double-unders
At Home Workout:
Every 5:00 x 5 rounds:
16 Alternating Renegade Rows
20 Single Arm DB Push Presses
16 Burpees
100 Single Unders
Goal: <3:30/round
CAP: 25:00
STIM: Renegade rows should be taking under a minute. Push Presses are to be done all 10 on one arm and then 10 on the other. Burpees are to be completed in under 1:30. 100 Single Unders should be fast to end each round.