At Firewall Workout:

9 Burpees (:45+/-)
18 Medball Squat Cleans (1-2 sets)
45 Double-unders (>1:00)

At Home Workout:

400m Run
:30 Heel Pump Calf Stretch
1:00 Spidermans
5 Jefferson Curls
5/side Heel Reach hip Hinges
:30/side Leg Abducted Rocking
30 Single Unders
20/side Shoulder Taps
10 Scorpions
5/side Lateral Bear Crawl Steps
4/side Alternating Hip Pop and Shrugs
3/side Alternating Power Cleans
4/side Front Rack Squats
4/side Alternating Squat Cleans
30 Single Unders

9/direction Lateral Bear Crawl Steps
18 Alternating DB Squat Cleans
90 Single Unders

Goal: >7 Rounds
CAP: 18:00
STIM: The Bear Crawl Steps don’t have to necessarily be 9 in one direction and then 9 in the other unless you have ample room to do so – could, for example, be 3 to the right then 3 back to the left 3 times. You’ll do 9 squat cleans on each arm alternating back and forth. Keep that arm straight until you’ve hit your full extension and then sink into a full squat when dropping under the weight. Tap both heads of the DB to the ground (unlike the video shows). Do 45 lateral hops over the DB if you don’t have a jump rope.