At Firewall Workout:

16 Front Squats (115,80)
32 Hollow Rocks
48 Air Squats
:60 Active Hang on Bar

At Home Workout:

8/side Heel Reach Hip Hinges
7/side Spidermans
6/side Scorpions
5/side Dynamic Pigeon
4/side Quad Pull with Lunge and stretch
10 Sit-ups
10 Air Squats
5/side Push Presses
5/side DB Thrusters
8 Hollow Rocks
8 Russian Twists

5 Rounds For Time:
20 Single Arm DB Thrusters
30 Hollow Rocks
40 Air Squats
50 Russian Twists

Goal: <20:00
CAP: 25:00
STIM: Perform 10 thrusters on one arm and then 10 thrusters on the other. Pick a hollow rock option that’ll allow you to stay unbroken at least through the first 2 rounds. Feel free to switch up the version as you progress through the workout. Air squats should be nice and smooth finished between :45-1:00. Keep your hands together for the Russian Twists and be sure to have your eyes following your hands as they touch the ground – a touch to the right and left equates to one rep.