At Firewall Workout:

Every 2:00 x 5:

20 Box Jump Overs (24,20)
10 Toes-to-Bar

Rest 3:00

Every 2:00 x 5:

20/15 Calorie Ski Erg
20 Hollow Rocks

At Home Workout:

EMOM x 30:
Minute 1 – 30 Hollow Rocks
Minute 2 – :40 Right Side Plank
Minute 3 – :40 Left Side Plank
Minute 4 – 8 Kneeling Jumps OR Vertical Jumps
Minute 5 – 20 Alternating DB Hang Power Cleans

Goal: Have fun 😉
CAP: 30:00
STIM: Side planks are performed on the elbows. If you want to add difficulty you can flare the top foot into the air to make it a star plank. If members can’t do the kneeling jump they can elect to do the vertical jump where they reset themselves after each rep. The Hang Power Cleans should be the main heavy breathing part of the workout which will make the hollow rocks much more challenging than usual. Adjust the reps if needed to get sufficient rest between movements.