At Firewall Workout:

Every 5:00 x 6:
10 Burpees
200m Run
10 Burpees
30 Hollow Rocks

At Home Workout:

Warm-up:
1:00 Spidermans
1:00 Dynamic Pigeon
:30 Plank
:30 Shoulder Taps
1:00 Squat to Stands
:30 Side Lunges
5 Hollow Rocks
10 Air Squats

Every 4:00 x 6:
50 Air Squats
40 Hollow Rocks

Goal: <2:30/round
CAP: 24:00
STIM: Make sure each squat is hitting full range of motion both at the bottom and at the top – hips lock out all the way. Choose a Hollow Rocks option where you’ll be able to complete the 40 in no more than 3 sets (might take 1 set in the first round or two).