At Firewall Workout:

Build for 15 minutes:
3 Hang Squat Cleans
EMOM x 12
Minute 1: Toes-to-Bar
Minute 2: Hang Squat Clean (95,65)
Minute 3: Ski Erg Calories

At Home Workout:

Rotate Through For 16 Minutes:
8/side Single Leg Weight Hip Bridges
:40/side Side Plank
8/side Side Lunges (goblet if able)
:40 Russian Twists

*Additional Notes: For the Side Lunges, feet will start directly under the hips. Take a big step out to the side and drop hips towards the heel of the foot that stepped out (without lifting the heel). Once you hit your end range of motion, press out of that same foot to the standing position and then repeat with the other leg. Alternate back and forth between legs.

EMOM x 12:
Minute 1 – Ab Bicycles
Minute 2 – Jumping Lunges
Minute 3 – Push-ups

Goal: 40/side/round for Ab Bicycles; 20/side/round for Jumping Lunges; 25/round for Push-ups
CAP: 12:00
STIM: There’s no built in rest for this workout. Keep moving through the full 12 minutes as best as you can!