At Firewall Workout:

Build for 15 minutes:
3 Tempo Front Squats (32×1)

2 Rounds for Time:
25/20 Calorie Row
50 Empty Bar Squats
75 Double-unders

At Home Workout:

Rotate Through For 12 Minutes:
6 Tempo Goblet Squats (:03 descent, :03 pause at bottom)
10/side Russian Twists (:01 pause)

*Additional Notes: Have members pause for :01 with both hand touching the ground for each rep of the Russian Twists.

2 Rounds For Time:
100 Jumping Jacks
50 Goblet Squats
150 Single Unders

Goal: <10:00
CAP: 15:00
STIM: Members are to keep arms straight on the jumping jacks rotating from a position with their feet together and hands on their thighs to jumping their legs spread out and hands straight up over their shoulders. Keep the chest tall on the goblet squats with a focus of weight on the heels. If they don’t have a rope, have them do 75 lateral hops over a DB.