Workout Video:
Warmup:
30sec work, 15sec rest for 2 sets:
1: Backpack Deadlifts
2: Squat Dislocations
3: Weighted Overhead Situps
4: Broad Jumps
Core Strength:
EMOM for 7min:
Max time L-Sit hold
AMRAP Hollow Rocks in remaining time
*scale drills as needed
Metcon:
AMRAP in 22min:
50 Jumping Jacks
15 Devil Press
10 Rollups