At Firewall Workout:
Build for 15 minutes:
5 Deadlifts (Increasing)
For time:
21-15-9
Calorie Row
Deadlift (275,185)
At Home Workout:
Rotate Through For 14 Minutes:
10/leg Single Leg RDLs (1 hand holds the weight)
:20/side Goblet Side Lunge Hold
AMRAP 12:
24 Overhead DB Swings
24 Push-ups
Goal: >5 Rounds
CAP: 12:00
STIM: Stay unbroken on the DB Swings. Push-ups should be completed in 2-5 sets. As the rounds progress, presumably the push-ups sets will also.