Warm Up: 4 min
30 Sec / Station
Jumping Jacks
Standing Torso Circles
Air Squats
Burpees
Lunges
Mountain Climbers
Push Ups
Cat/Cow Stretch

Midline Wod: 8 Mins
Rotating Tabata 2 Rounds 20/10
Bicycle Crunches
Side plank (right Side)
Flutter Kicks
Side Plank (left Side)
V-Ups
Superman Hold or Swimmers

Technique Review/Workout brief:
Wallballs

Metcon: 10 mins
10 Min AMRAP Ladder
1.2.3.4…. until 10 Minutes
Wallballs
Ring Rows