At Firewall Workout:

800m Bike
40 Goblet Squats (35,26)
20 Toes-to-Bar

At Home Workout:

Warm Up:
1:00 Jumping Jacks
:30 Mountain Climbers
:30 Crossover Mountain Climbers
1:30 Inch Worm into Spiderman each side at bottom
1:00 Quad Pull w/ Lunge and Hip Stretch
:20/side Straight Leg Kicks
10 Alternating DB Hip Pop and Shrugs from the knees
10 Alternating DB Hang Power Cleans
10 Air Squats
10 Goblet Squats
10 Sit-ups

40 Alternating DB Hang Power Cleans
40 Goblet Squats
40 Sit-ups

Goal: >5 Rounds
CAP: 25:00
STIM: Feel free to do the hang power cleans as a muscle clean instead to move faster. Keep goblet squats nice and smooth. Pick a weight you can complete the 40 reps in 1-3 sets. Keep sit-ups smooth and consistent!