Warm Up: 3 Mins
Tabata 20:10
Walking Samson
Bicycle Crunces
Inchworms
Anchored T2B
Cat Cows
MB Russian Twists

Technique Review / workout brief
Review all not included in warm up

Metcon: 18 Cap
60 Bicycle Crunches (30/side)
15 Medball Cleans
50 Sit Ups
15 Medball Cleans
40 Medball Russian Twists
15 Medball Cleans
30 T2B / Knee above waist
15 Medball Cleans
20 Pike Ups on Rower or V Ups
15 Medball Cleans