Warm up:
30 Sec KB DL
30 Sec Banded Chest Press
30 Sec Goblet Squats
30 Sec Jumping Jacks
30 Sec Mountain Climbers
30 Sec Cat Cows

Core Development:
4 Min AMRAP note: this is not about quantity but rather quality
10 Banded Good Mornings
10 Side laying hip abduction
10 side single leg hip bridge

Technique Review / Workout Brief:
Hand Release Push Ups
Russian KBS

Workout:
13 Min AMRAP
5 Hand Release Push Ups
10 Russian KBS 35/25
15 Air Squats