At Firewall Workout:

7 Strict Press (95,65)
9 Burpees
11 Pull-ups
13/10 Calorie Bike Erg

At Home Workout:

30 Jumping Jacks
30 Shoulder Taps
20 Seal Jacks
20 bear Crawl Shoulder Taps
10 Criss Cross Jacks
10 Scap Push-ups
5/side Child’s Pose Lat Stretch
10 Push-ups
4/arm Strict Press
4 Burpees
4/arm Renegade Row
8 Sit-ups

7/arm DB Strict Presses
9 Burpees
11/arm Renegade Rows
13 Sit-ups

Goal: >7 Rounds
CAP: 21:00
STIM: This is going to be a shoulder burner! Do all Strict Presses on one arm first then switch to 7 on the other side. Be smooth and fast with the Burpees. Keep body squared up with the floor on Renegade Rows. Sit-ups should be very quick. Find a pace and stick with it!