At Firewall Workout:

Rotate through for 16 minutes:
10 Supinated Inverted Rows
5-8 Weighted Push-ups
1 Wall-Walk (:20 Hold)

8/6 Calorie Ski Erg
16 Russian KB Swings (53,35)

At Home Workout:

Rotate Through For 16 Minutes:
12 DB Pullovers
10/arm Supinated Bent Over Row
8/direction DB Halos

24 Jumping Lunges
16 Overhead DB Swings

Goal: >5 Rounds
CAP: 8:00
STIM: This’ll be a fast workout that you’ll come out hot on. The limiting factor will be the lunges for near everyone. If you need to either switch to regular lunges or simply start the workout with stepping lunges that’s no problem at all! The key is to maintain consistent mechanics while under fatigue. Minimize your rest between movements.