Wam Up
4 Sets (:20 ON / :10 OFF)*
MVMT 1 – Jumping Jacks
MVMT 2 – Up-Downs
*Both Movements = 1 SET
Then
2 SETS (:20 ON / :10 OFF)*
MVMT 1 – Tall Jump Single Unders
MVMT 2 – Backpack Deadlifts
MVMT 3 – Backpack Upright High Pulls
MVMT 4 – Hollow/Tuck Hold
*All Movements = 1 SET
Home Workout
FOR TIME
FROM 0:00-4:00
MAX Burpees
FROM 4:00-13:00
8 ROUNDS
12 Backpack Ground to Overhead
24 Double-Unders or 42 Backpack Toe Taps
FROM 13:00-17:00
MAX Burpees
Finisher
3 Rounds
10 candelestick
20 V Sit-Up Alt