At Firewall Workout:

5 Rounds for time:
30/25 Calories on a Machine
30 Russian KB Swings
30 Goblet Lunges
KB (70,53)

At Home Workout:

5 Rounds For Time:
20 Push-ups
30 Russian Twists
20 DB Push Presses
30 Jumping Lunges

Goal: <20:00
CAP: 25:00
STIM: Push-ups should be completed in 2-4 sets. Russian Twists are reps/side so one round is 30 taps on your left and right (60 total taps). Push Presses are 10/arm. Jumping Lunges are 15/leg, switch to stepping lunges if needed.