Warm Up: 5 Min
2 Rounds
30 Sec at each
Mountain Climbers
Jumping Jacks
Cat Cow Stretch
In place inch worm
Air Squat

Core Development: 4 Min
2 Round Rotating Tabata 20/10
Hollow Hold
Russian Twist
Flutter Kicks
Heel Touches (V-Ups)

Technique Review / Workout Brief:

Metcon:
12 Min AMRAP
10 Med Ball Cleans 20/14
15 Box Jumps 24/20
10/leg KB Goblet Reverse Lunges
15 Low plate lat runners https://www.youtube.com/watch?v=V-uip9t8M8A
10/leg KB Goblet Russian Step Ups 24/20