At Firewall Workout:

9 Toes-to-Bar
18 Goblet Squats (70,53)
45 Double-unders

At Home Workout:

40 Jumping Jacks
40/side Shoulder Taps
30 Seal Jacks
30/side Bear Crawl Shoulder Taps
20 CrissCross Jacks
20/side Mountain Climbers
10 Kick Back Burpees
10/side Crossover Mountain Climbers
5/side Spidermans
10/side Calf Stretch
10/side Heel Reach Hip Hinges
10 Hollow Rocks
10 Air Squats
10 Goblet Squats
40 Single Unders

18 Hollow Rocks
24 Goblet Squats
96 Single Unders

Goal: >7 Rounds
CAP: 18:00
STIM: Keep the Hollow Rocks unbroken. Switch up the variation midway through the workout if you need to. Goblet Squats may be unbroken for the whole workout or you may need to break them up in to two sets at some point. If you don’t have access to a jump rope, perform 48 lateral hops over a DB.