At Firewall Workout:

Build up for 15 minutes:
Back Rack Box Step-ups x4/Leg

3 Rounds for time:
30 DB Box Step-overs
90 Double-unders

DB (50,35)
Box (24,20)

At Home Workout:

Rotate Through For 14 Minutes:
:30 Front Star Plank
10/arm DB Floor Press (add tempo if too light)
10 Tempo Goblet Squat (:03 descent)

3 Rounds For Time:
70 Air Squats
210 Single Unders

Goal: <10:00
CAP: 14:00
STIM: Air Squats shouldn’t take longer than 2:00. It’s better to drop the reps and keep the full range of motion than to keep the reps and let the form break down. Single Unders should be completed between 1:00-1:30. If you don’t have a jump rope, you can do 105 lateral hops over a DB instead.