At Firewall Workout:

Build up for 15 minutes:
3 Tempo Strict Press 32X2

10/8 Calorie Ski
10 Pull-ups
20 Hollow Rocks

At Home Workout:

Rotate Through For 13 Minutes:
5/arm Tempo Single Arm Strict Presses (:05-:08 descent)
1:00 Plank (feet elevated if able)

26 Alternating Renegade Rows
26 Hollow Rocks
26 Single Arm DB Push Presses

Goal: >5 Rounds
CAP: 13:00
STIM: Renegade Rows should start out unbroken but may be broken up as you progress through the workout. Hollow Rocks should stay unbroken throughout the workout BUT feel free to change the variation as the workout progresses. Push Presses should be completed as 13 on one arm and then 13 on the other.