At Firewall Workout:

12/9 Calories on a Machine
6 Alt. DB Burpee Ground to Overhead (70,50)
30 Double-unders

At Home Workout:

30 Air Squats
10 Alternating Devil’s Presses
60 Single Unders

Goal: >8 Rounds
Cap: 25:00
Stim: Pick a nice smooth pace. This is going to feel like a long workout with how many rounds you’re going to be going through. If unable to perform single unders due to a lack of a jump rope, substitute in 30 lateral hops over a DB in its place.