Warm Up: 3 Mins
30 Sec Push Ups
30 Sec Shuttle Runs E-W
30 Sec Plate Jumps
30 Sec Samson Stretch
30 Sec Inchworms
30 Sec Mountain Climbers

Core Development: 8 Mins
4 Round Tabata (20:10) – Not rotating
Bicycle Crunches
Arch Holds/Rocks
Banded Sledge Swings (alternate sides each rd)
Side Plank Bridges

Workout Brief / Movement Review
Manmakers w/o wt first

Metcon: 12 Mins
2 Rounds
1 Min DB Manmakers or Body Wt
30 Sec Rest
1 Min M.E Lunges
30 Sec Rest
1 Min M.E Hand Release Push Ups
30 Sec Rest
1 Min M.E Box Jumps / Step Ups
30 Sec Rest