At Firewall Workout:

Rotate through for 15 minutes:
5/arm KB Bottoms Up Press
10/leg Single Leg RDL

Increasing Ladder by 2’s
Alt. DB Devil’s Press (50,35)
12/9 Calorie Bike after each set

At Home Workout:

35 Jumping Jacks
30 Mountain Climbers
25 Seal Jacks
20 CrossOver Mountain Climbers
10 Heel Reach Hip Hinges
8 Quad Pulls
6 Inch Worms
4 Scorpions
2 Spidermans

Rotate Through For 12 Minutes:
10/arm Half Kneeling Single Arm DB Strict Presses
10/leg Single Leg RDL (hold one weight with two hands)

40 Eye Levels DB Swings
40 Air Squats

Goal: >4 Rounds
CAP: 12:00
STIM: Keep DB Swings to 1-2 sets. Keep Air Squats nice and smooth.