Warm Up: 3 Min
500 M Row

Core Development: 6 Min
Rotating ½ Tabata 20/10 (this will be 6 mins long)
V-Ups/Knee Ups
Russian Twist 15/10 plate
Flutter Kicks

Technique Review / Workout Brief:

Metcon: 12 Min
12 Min EMOM
Min 1: 8-10 Burpee Box Jump (modify to 5-7 Burpee BBJO if needed)
Min 2: 10 DB Push Press
Min 3: 15 KB DL