At Firewall Workout:

5 Power Snatches (1 set)
10 Front Squats (1 set)
15 Box Jumps (medium height)
1:00 Rest

At Home Workout:

30/side Crossover Mountain Climbers
5/side Scorpions
25/side Mountain Climbers
5/side Spidermans
20/side Ab Bicycles
5/side Lunging Hip Stretch
15/side Russian Twists
5/side Calf Stretches against a wall
5 Shorter than Workout Broad Jumps
5 Workout Length Broad Jumps
5 Air Squats
8 Goblet Squats
8 Hollow Rocks in an easier than workout variation
8 Hollow Rocks you’ll be doing in the workout

10 Broad Jumps
15 Goblet Squats
20 Hollow Rocks
1:00 Rest

Goal: >8 Rounds
CAP: 25:00
STIM: Each round is meant to be a sprint, but that doesn’t mean to cheat your ranges of motion. Challenge yourself with the broad jumps and stay true to the distance you set for yourself. Fly through the Goblet Squats BUT make sure you’re getting all the way down in your squat and you’re opening up your hips/squeezing your butt at the top. Choose a Hollow Rock option where you’ll be able to stay unbroken. Feel free to switch up the variation midway through the workout to maintain unbroken sets. Don’t forget about that minute rest!