At Firewall Workout:

Front Squat: 3 Reps (Increasing)
4 Rounds foer Time:
25/20 Calorie Bike Erg
50 Double-unders

At Home Workout:

Rotate Through For 18 Minutes:
5 Tempo Narrow Air Squats (:05 down, :03 pause)
5/leg Curtsy Lunges (no weight)
5/leg Tempo Goblet Split Squats (:03 down)

For Time:
Double Unders

Goal: <8:00
CAP: 12:00
STIM: If doing Single Unders, change the reps to 125-100-75-50-25. Make sure shoulders pass the hips at the top of each rep of the sit-ups.