Firewall Workout:

For Time:
50-40-30-20-10 Double-unders
35-30-25-20-15 Hand Release Push-ups
15-12-9-6-3 Strict Pull-ups
*After each round, complete 30 No-Hand Sit-ups

At Home Workout:

For Time:
100-80-60-40-20 Single Unders
35-30-25-20-15 Hand Release Push-ups
40-34-28-22-18 Alternating DB Renegade Rows

Goal: >20:00
CAP: 27:00
STIM: Be fast on the jump rope. Hand Release Push-ups can be done from the knees. Keep elbows in tight and core locked in. Don’t let the hips sway back and forth during the Renegade Rows.