At Firewall Workout:

Build up for 15 minutes:
1 Rep Max Deadlift

For Time:
Calorie Row
Deadlifts (Moderate)

At Home Workout:

Rotate Through for 15 Minutes:
15 RDLs (two feet on ground)
:30 Hollow Hold
8/side Goblet Split Squats
:30 Superman Hold

For Time:
Overhead DB Swings
Alternating Devil’s Presses

Goal: <8:00
CAP: 12:00
STIM: Stay unbroken on the DB Swings if possible. If you need to break these up anywhere it should only be in the first round with 44. Try to keep the Devil’s Presses averaging a pace of about 10 reps/minute.