Warm Up: 3 Mins
30 Sec Banded Revers Flies
30 Sec Banded Curls
30 Sec Banded Good Mornings
30 Sec Plate Burpees
30 Sec Bear Crawl
30 Sec Walking Samson Stretch

Core Development: 4 Mins
2 RD Rotation Tabata 20/10
V-ups / Heel Taps
Side Plank (right)
Russian Twist 10/15
Side Plank (left)

Metcon: 15 Min
4 Rounds
1 Min ME at each station
OH Plate Lunges
Russian KBS
Bear Crawl
Rest