At Firewall Workout:

6 Rounds for time:
30/24 Calorie Bike (<2:00)
30 Gorilla Rows (1-3 Sets)
200m Run (1:00+/-)

At Home Workout:

Rotate Through For 15 Minutes:
5/side Tempo Rear Foot Elevated Split Squats (:04 descent)
5/side Side Lunges
10 Plank Rocks on Elbows

50 Burpees
50 Back Rack Split Squats
50 Overhead DB Swings
50 Single Arm DB Thrusters

Goal: >1 Round
CAP: 10:00
STIM: This is more like a For Time workout than an AMRAP. Your goal is going to be to complete a full round with some additional burpees at the end – it’ll be tight and a challenge! Try to average around 15 burpees/minute. For the split squats and thrusters, you’ll complete 25/side. You can break those up however you want, but you have to do 25 each side by the time you’ve completed all 50 reps. DB Swings should be completed in 2-3 sets.