Warm-up – 3 Mins 
30 Sec Banded Curls
30 Sec Banded Reverse Flys
30 Sec Jumping Squats or Air Squats
30 Sec Torso Circles
30 Sec Push Ups
2 Min Transition Time to set bands up for stability press. – See video attached

Core Development 
2 Rounds
30 Sec Glute Bridge
30 Sec Flutter Kicks
30 Sec Medball Russian Twists
30 Sec Banded Stability Press

Workout Brief 
Jumping Pull Ups or Ring Rows

Workout: 13 Min Cap
3 Rounds
400 M Run or Row
12 Push Ups
12 Pull Ups / Jumping Pull Ups / Ring Rows

Cool Down Stretch to finish
Lat / chest / Tricep Stretches