At Firewall Workout:

Build up for 12 minutes:
2 Strict Press

3 Rounds for time:
25/20 Calorie Ski Erg
25 Bar Facing Burpees
25 Push-Press

At Home Workout:

400m Run
:30 Ab Bicycles
:45 Spidermans
:30 Flutter Kicks
:45 Heel Reach Hip Hinges
:30 Russian Twists
:45 Quad Pulls
:30 Shoulder Taps
:45 Scorpions
10 Hollow Rocks
10 Air Squats
10 Goblet Squats
8 Eye Level DB Swings
8 Overhead DB Swings

10 Rounds For Time:
20 Hollow Rocks
15 Goblet Squats
15 Overhead DB Swings

Goal: <18:00
CAP: 26:00
STIM: Pick a Hollow Rock option you’ll be able to stay unbroken with through the majority of the workout. You may need to start breaking them up in the round of 6 but no sooner than that. The Goblet Squats should be unbroken and smooth – focus on your breathing here. DB Swings will be all the way up overhead with fully locked out elbows and rib cage closed down over the core – these should also be unbroken.