At Firewall Workout:

Every 6:00 x 4:
21 Burpees
18 Toes-to-Bar
15 Box jumps (30,24)
12 Alt. DB Devil’s Press (35,20)

At Home Workout:

30/side Mountain Climbers
5/side Spidermans
5 Inch Worms
3 Forward Folds
3/side Pigeon Stretches (:10-:15 hold)
5 Upward Facing Dog to Downward Facing Dog
1:00 Wrist Rock/Rotation Variations
10 Burpee Kick Backs
10 Sit-ups
5 Burpees
4 Alternating Burpee DB Deadlifts
4 Alternating Devil’s Presses

Every 5:00 x 5:
30 Sit-ups
21 Burpees
12 Alternating Devil’s Presses

Goal: <4:00/round
CAP: 25:00
STIM: All movements should take someone between 1:15-1:30 individually. If you’re ending each round with less than a minute of rest until the next one begins, start cutting the burpee reps appropriately (keep sit-ups and devils presses the way they are).