At Firewall Workout:

AMRAP 24:
40 Jumping Lunges
16 Plate Burpees
16 Toes-to-Bar
40 Air Squats

At Home Workout:

AMRAP 24:
40 Jumping Lunges
16 Burpees
32 Sit-ups
40 Air Squats

Goal: >4 Rounds
CAP: 24:00
STIM: Be smooth on this one. 24 minutes is a lot – don’t want to go out too hot. If you can’t control your back knee to the ground on the jumping lunges or keep your front foot flat, switch to stepping lunges. The sit-ups should be done in either 1 set or broken up into just 2 sets – try for no more than one pause during each round of the sit-ups. Try to keep the air squats to under 1:30.