Warm Up: 3 Mins

2 Round Tabata (not rotating)
Air Squat
Bicycle Crunch
Seated Split Leg Lift (1 round / leg)

Posterior Chain Development: 5 Min

3 Round Rotating Tabata (20:10)
Reverse Plank
Hanging Knee Circles
Superman Holds

Technique Review / Workout Brief:

Manmakers
Plate runners https://www.youtube.com/watch?v=V-uip9t8M8A
DB Discus https://www.youtube.com/watch?v=VrFQLW2kWdQ

Metcon: 15 Min Cap

3 Min Tabata
20 Sec DB Manmakers
10 Sec Plank Hold

Rest 1 Min

4 Rounds
30 Sec KBS
30 Sec Russian Twist

Rest 1 Min

3 Round
30 Sec Row Sprint
30 Sec Plate Runners

Rest 1 Min

4 Rounds
25 Jump Rope
10 DB Discus / Side