At Firewall Workout:

300m/250m Row
15 Pull-ups
15 Burpees
30 Hollow Rocks

At Home Workout:

1:00 Inch Worm w/ Pigeon Stretch on each side at the bottom
:45 Scorpions w/ chest stretch
:30 Heel Reach Hip Hinges
1:00 Spidermans
:45 Deadbugs
:30 Supermans
1:00 Quad Pull w/ Lunge and Hip Stretch
:45 Shoulder Taps
:30 Scap Push-ups
10 Sit-ups
6 Reverse Lunges
6 Goblet Reverse Lunges
10 Alternating Renegade Rows
3 Burpee Kick Backs
3 Burpees

48 Sit-ups
36 Goblet Reverse Lunges
24 Alternating Renegade rows
12 Burpees

Goal: >4 Rounds
CAP: 24:00
STIM: The sit-ups will take up the most time compared to the rest of the movements. Stay smooth and steady. Take quick breaks where needed. Reverse Lunges should be either unbroken or completed in 2 sets. Again, pick a steady pace to complete these. The renegade rows should be unbroken for the majority of the workout and completed in about 1:00. 12 Burpees should be completed around 1:00 as well. This is a pacing workout. Try to maintain split times meaning all your rounds should take close to the same amount of time give or take :15. All reps shown are TOTAL reps, not per limb.