Warm Up: 3 min
2 rounds of 20 Sec at each station
In place High Knees
Air Squats
Burpee with out push up or jump
Spealer roll
Core Development: 4 min
4 Rounds
15 Sec Reverse Crunch
15 Sec Mountain Climbers
15 Sec Leg Lift Hip Extensions
15 Sec Rest
Metcon:
14 Min AMRAP
10 KB Goblet Thruster
10/8 Cal Row
10 Burpees
10 Abmat Sit Ups
