At Firewall Workout:
AMRAP 25:
10 Deadlifts (Singles)
20 Box Jump Overs (1-2 Sets)
30 Goblet Squats (1-2 Sets)
4 Wall-Walks
At Home Workout:
Rotate Through For 15 Minutes:
6 Tempo Push-ups (:05 descent, :05 ascent)
15/arm Renegade Rows (not alternating, stay in control for each rep)
1:00 Plank
10-20-30-40-30-20-10
Alternating Renegade Rows
5-10-15-20-15-10-5
Burpees
Goal: <15:00
CAP: 20:00
STIM: Stay smooth and steady on this one! Get to the middle of the workout and then try to kick it in to finish strong. Renegade Rows are total reps.