Warm Up: 3 Mins
2 Round Tabata – not rotating
Air Squat
Bicycle Crunch
Seated Hip Flexor Leg Lift
(1 Round per leg)

Midline: 5 mins
3 Round Rotating Tabata (20:10)
Reverse Plank
Hanging Knee Circles
Superman Hold

Technique Review / workout brief
Jumping Pull Ups

Metcon: 12 Mins
12 Min AMRAP
Bear Crawl – Down&Back (East to West)
10 / Leg Alt. Lunges
10 Kipping or Jumping Pull Ups