At Firewall Workout:

Build up for 15 minutes:
4 Sumo Deadlifts

Up Ladder by 2’s
Kettlebell Swings (70,53)
Perform 8/6 Calories on Bike Erg after each round

At Home Workout:

Rotate Through For 15 Minutes:
8 Tempo RDLs (:05 descent, two feet on floor)
6/leg Side Lunges (only add weight if able)
:40 Feet Elevated Plank (only elevate feet if can do normal :40 plank unbroken)

21 Goblet Push Presses
15 Overhead DB Swings
9/direction Lateral Bear Crawl Steps

Goal: >5 Rounds
CAP: 9:00
STIM: This is going to be one of the best shoulder burners of your glorious young lives! Two hands will be on one dumbbell (a hand on each head). The bar of the DB will go below the chin and then be push pressed out over head ideally keeping the ribs down with he weight finishing over the heels. Make sure the chest stays up on the swings and knees stay low to the ground on the lateral bear crawl steps.