At Firewall Workout:

Back Squat:
Every 2:00 x 5
10 Back Squats

10 Minute Clock:
Up Ladder by 2’s…
Calories on Bike
Back Squat (135,95)
*20 Double-unders after each set

At Home Workout:

Rotate Through For 15 Minutes
12/side Ab Bicycles w/ pause
:30/side Lunge Hold
6 Tempo Goblet Squats (:03 down, :03 pause at bottom, :03 up)

AMRAP 10:
Up ladder by 2…
Goblet Squats
/direction Lateral Bear Crawls
*Perform 40 Single Unders after each round or 20 Lateral Hops over a DB

Goal: >Round of 12
CAP: 10:00
STIM: This is a constantly moving 10 minutes. There shouldn’t be much if any time used for rest. The transitions should be quick with limited stalling between movements.