Warm Up (3 Mins)
500 M Row

Core (8 Mins)
2 Rounds – :45/:15 Alt. Tabata
Flutter Kicks
Russian Twists

Then – 4 Rounds – :20/:10 Alt. Tabata
Leg Lift Hip Ext.
Medball Sit Up w/ Russian Twist

Metcon: 14 Mins
2 Min AMRAP
200 M Row
20 Floor Sweepers

Rest 1 Min

4 Min AMRAP
200 M Row
20 Floor Sweepers

Rest 1 Min

6 Min AMRAP
200 M Row
20 Floor Sweepers