At Firewall Workout:

Rotate through for 15 minutes:
Front Foot Elevated Double KB
Split Lunges x8/Leg
DB Tricep Kick Back x10/arm

AMRAP 7:
21 Jumping Lunges
14 Push-ups

At Home Workout:

Rotate Through For 15 Minutes:
6-10/leg Goblet Front Foot Elevated Split Squats
10/arm DB Tricep Table Top Kick Backs

AMRAP 7:
21 Jumping Lunges
14 Push-ups

Goal: >4 Rounds
CAP: 7:00
STIM: Try to keep the jumping lunges in 1-2 sets. Can switch to stepping lunges if needed. If doing jumping lunges, be sure to control the back knee to the ground and keep the front foot flat. Push-ups can be done in 1-3 sets. Pick an option where you’re able to go unbroken at the beginning of the workout and then from there you may have to break it up further.