At Firewall Workout:

30/24 Calorie Ski Erg
20 Hand-Stand Push-ups
100 Double-unders

At Home Workout:

:30 Jumping Jacks
:30 Crossover Mountain Climbers
:30 Seal Jacks
:30 Mountain Climbers
:30 Shoulder Taps
:30 Scorpions
:30 Heel Pump Calf Stretch (hips high in air)
1:00 Inch Worm + 3 Scap Push-ups
5/arm DB Strict Presses
5/direction Lateral Bear Crawl Steps
50 Single Unders

15 Right Arm DB Strict Presses
15 Left Arm DB Strict Presses
20/direction Lateral Bear Crawl Steps
200 Single Unders

Goal: >8 Rounds
CAP: 24:00
STIM: Strict Presses should be unbroken or done in 2 sets. If broken up, be sure to complete all the reps on one arm before moving on to the other arm. Keep knees directly under the hips and as close to the ground as possible during the Bear Crawl Steps. Switch out Single Unders for 100 Lateral Hops over a DB if you don’t have a rope!