With a continuously running clock for 35 mins
4 Min Plate Warm Up
Plate Burpees, RDL, Bent Over Rows, Russian Twists

Core Development – 4 Mins
1 Min Hollow Holds – tuck holds as alternative
1 Min Plate RDLs
30 Sec / Side – Side Planks
1 Min Plank Hold

Review and workout breakdown – 5 Mins or less:
Plate – Burpees, Bent Over Row, Lunges, V-Ups

Quick Wod
12 Min AMRAP
12 Plate Burpees – Sprawl to plank, not ground as alternative.
12 Bent Over Plate Rows
12 / leg Alt. Plate Hug Lunges – drop plate if necessary. Post assist as needed
12 / Side Russian Twists

Cool Down Stretches – 5 Mins
30 Sec Holds til class end
Samson, Cobra ab stretch, PVC Shoulders – End with Childs Pose