At Firewall Workout:

12/9 Calorie Row
9/Leg Back Rack Reverse Lunges (135,95)
60 Double-unders
3 Wall-Walks

At Home Workout:

24 Push-ups
36 Hollow Rocks
24/direction Lateral Bear Crawl Steps
36 Goblet Reverse Lunges

Goal: >3 Rounds
CAP: 24:00
STIM: Push-ups are to be completed in 2-4 sets. Hollow Rocks should be done unbroken or in 2 sets. Pick an option from the beginning of the workout they’ll be able to stick with for the full 24 minutes. Members are to keep their knees directly under their hips hovering just an inch off the ground for the bear crawl steps. Goblet Reverse Lunges are total reps so alternating 18/leg.