At Firewall Workout:

EMOM x 24:
MAX Reps at each movement
Minute 1:Calories on a Machine
Minute 2: Wall-Balls (20,14)
Minute 3:Box Jump (30,24)
Minute 4:Plank or Rest

At Home Workout:

8 Inch Worms + 2 Scap Push-ups
7/side Quad Pulls
6/side Scorpions
5/side Spidermans
:40 Deadbugs
:30 Heel Pumps
:20 Shoulder Taps
5/side Single Arm DB Thrusters
5 Vertical Jumps
:20 Plank

EMOM x 24:
Minute 1 – Shoulder Taps
Minute 2 – Single Arm DB thrusters (switch half way)
Minute 3 – Vertical Jumps
Minute 4 – Plank

CAP: 24:00
STIM: Move hands fast on shoulder taps but keep hips steady. Fight for full squat range every thruster rep for the entire time. GO fast on the vertical jumps and get as high as you can each rep. Challenge yourself mentally on the plank! You’ll be going through this 6 total times.