Warm Up: 3 Mins

2 Rounds: 20 secs at each station
In Place High Knees
Jumping Jacks
Inch Worms
Spealler Rolls

Core Development: 4 Mins

Simon Says Hollow Hold Drill

Technique Review / Workout Brief:

DB Floor Crush Press https://www.youtube.com/watch?v=wlJKG9UNblI
DB Reverse Lunge

Metcon: 15 Mins

4 Rounds of: 3 Min AMRAP
10 DB Floor Crush Press
10 Ring Rows
10/leg DB Reverse Lunge
1 Min Rest