Firewall Workout:

Build for 15 minutes:
5 Hang Power Snatches

10/8 Calorie Row
10 Hang Power Snatch (75,55)

At Home Workout:

Rotate Through For 15 Minutes:
5/arm Half Kneeling Windmills (:03 Descent)
8/side Ab Bicycles (:02 Pause)
:30/leg Lunge Hold
:45 Plank

*Additional Notes:

12 Burpee Kick Backs
16 Alternating DB Snatches

Goal: >5 Rounds
CAP: 8:00
STIM: Go hard right out the gait! This is a quick 8:00 sprint, and it’s gonna be a shoulder burner. Be sure to get hips to a plank position on the Burpee Kick Backs. Keep those chests up on the DB Snatches.