Warm Up: 3 Min
30 Sec Torso Circles
30 sec banded reverse fly
30 sec banded curls
30 sec slow push up
30 sec Jumping Jacks
30 sec Jump Squats

Core Development: 6 Min
3 Rounds
30 Sec Glut Bridge
30 Sec Fluter Kicks
30 Sec Medball Russian Twist
30 Sec Banded Good Morning

Technique Review / Workout Brief:

Metcon: 13 Min Cap
Buy In: 400 M Row
7 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
Cash Out: 400 M Row