Warm Up: 5 Min
3 Rounds
2 Turkish Get Ups Each side
6 Dragon Flags
12 KB SDLHP

Technique Review / Workout Brief:

Metcon: 16 Min
Tabata
45 sec on / 15 sec off. You will spend 4 rounds at one station before rotating to the next station.
Russian Twist 15/10
Row for Meters
Plate Sit Ups 15/10  https://www.youtube.com/watch?v=NVjdD3b6tys
Plate Step Ups 24/20 (15/10lbs)

Modify plate sit ups to regular sit ups holding the plate on your chest if needed.