Warm Up: 2 Mins
500 M Row

Core Development: 6 mins
Rotating ½ Tabata 20/10 (this will be 6 mins long)
Russian Twist 15/10 plate
Flutter Kicks
Arm Haulers https://www.youtube.com/watch?v=P4SBXSIwNpc

Technique Review / Workout Brief:

Metcon: 
14 Min AMRAP
10 Wall Balls 20/14
10 Anchor Point T-2-B (keep heels/feet at least 8 inches off the ground at all times)
25 Jump Rope