At Firewall Workout:

For Time:
100 Double DB Devil’s Presses
Every 3:00 Perform 50 Double-Unders

At Home Workout:

Rotate Through For 15 Minutes:
10/arm Bicep Curls
10/arm Single Arm DB Tricep Extensions
5/leg Single Leg RDLs (one weight in one hand)

For Time:
50-40-30-20-10
Single Arm DB Thrusters
*20 Sit-ups after each round

Goal: <11:00
CAP: 16:00
STIM: Thrusters are total reps. In each round, complete all reps on one arm before switching to the other. Keep Sit-ups smooth and steady.