At Firewall Workout:

Build up for 15 minutes:
3 Sumo Deadlifts

AMRAP 10:
10 KB Swings (70,53)
10 Burpees
10/8 Calories on Bike

At Home Workout:

Warm-up:
:30 Mountain Climbers
:30 Leg Lifts
:30 Crossover Mountain Climbers
:30 Shoulder Taps
:30 Side Lunges
:30 Quad Pulls
:30 Ab Bicycles
:30 Sumo Squat
:30 Hip Bridges
:30 Deadbugs
:30 Supermans

Rotate Through For 15 Minutes:
10/leg Alternating Hip Bridges https://www.youtube.com/watch?v=thY3waSsA2s (without the band)
10/leg Goblet Split Squats
1:00 Hollow Hold

**Warm-up the movements for the workout accordingly after the strength portion!

AMRAP 10:
10 Overhead DB Swings
10 Burpees
10 Jumping Lunges

Goal: >6 Rounds
CAP: 10:00
STIM: Pick a DB weight you know you can stay unbroken with the whole workout. Burpees should be the longest part of this workout but still be fast. Jumping Lunges should be very quick, do stepping lunges if needed.