At Firewall Workout:

Every 5:00 x 6:
15/12 Calorie Bike Erg
9 DB Burpee Box Step-overs
6 Ring Muscle-ups
Box (24,20)
Double DB (50,35)

At Home Workout:

Warm Up:
3 Rounds of 5/leg heel pumps and 5 Scap Push-ups
3 Rounds of 15 Jumping Jacks and 15/arm Shoulder Taps
5/leg Single Leg RDLs with no weight
5 Inch Worms with hands going past a push-ups position
10/leg Crossover Mountain Climbers
8 Burpee Kicks Backs
6 Alternating Renegade Rows
4 Alternating Burpee Deadlifts
4 Alternating Devils Presses

5 Rounds For Time:
44/leg Crossover Mountain Climbers
33 Burpee Kick Backs
22 Alternating Renegade Rows
11 Alternating Devils Presses

Goal: <25:00
CAP: 32:00
STIM: This is going to be a long one! Add in some warm-up movements targeting any specific areas you feel tight in from the past few days. Do your best to reach your knee all the way up to your opposite elbow for the crossover mountain climbers. Make sure you drop into the top of a push-up position for your burpee kicks backs without sagging the hips. Keep the body squared up with the renegade rows driving the elbow up high to the sky each rep. Be sure to set your back on every single Devil’s press rep before that weight leaves the ground.