At Firewall Workout:

Build up for 15 minutes:
Back Rack Box Step-ups x8
Barbell RDL x4-6

For Time:
Back Rack Reverse Lunges
Box Jump Overs (24,20)
Barbell: (115,80)

At Home Workout:

Rotate Through For 15 Minutes:
10 Tempo RDLs (:05 descent, two legs)
10/leg Goblet Split Squats
10/side Deadbugs

For Time:
Alternating Single Arm Sumo Deadlifts
DB Back Rack Reverse Lunges
Kick Back Burpees

Goal: <12:00
CAP: 15:00
STIM: Keep chest up on the deadlifts. Be sure to lock out hips at the top of each rep. Place DB on back if able for reverse lunges. If uncomfortable, do goblet lunges instead!