At Firewall Workout:

Build up for 15 minutes:
6/arm Alt. Bottoms Up KB Press
9/arm DB Tricep Extension
12 Barbell Curls

For Time:
15-12-9-6-3- Hand-Stand Push-ups
(-) = 10/8 Calories on a Machine

At Home Workout:

EMOM x 16:
Minute 1 – Tricep Kick Backs (:25R/:25L)
Minute 2 – Lunge Hold (:20R/:20L)
Minute 3 – DB Bent Over Rows (:25R/:25L)
Minute 4 – Stepping Goblet Side Lunges

12 Push-ups
24 Goblet Squats
36 Ab Bicycles

Goal: >4 Rounds
CAP: 10:00
STIM: Push-ups should stay unbroken for the full workout. Goblet Squats should be smooth and steady. First round or two should absolutely be unbroken – later rounds you can break the movement up into two sets if needed. Ab bicycles are 16/side – 32 total. Do your best to make contact with your elbow and knee.