Warm Up: 3 mins
In any order
.3 Bike
25 Hollow Rocks
30 Superman

Core Development: 3 mins
2 Rounds Rotating Tabata 20/10
Russian Twist
Flutter Kicks
Sit Ups

Metcon: 15 mins
3 Rounds 35 sec on / 25 sec off
6 In place High Knees into 4 Jumping Lunges (repeat for 35 sec)
4 narrow hand position Knee Push Ups into 4 wide hand position Knee Push ups (Repeat for 35 sec)
5 Crunches into 5 Tuck Ups (Repeat for 35 sec)
6 Mountain Climbers into 2 latterl plank walk to the left into 6 Mountain Climbers into 2 lateral plank walks right (Repeat for 35 sec)
4 Crab Toe touches into 4 Kick throughs (Repeat for 35 sec)

Crab Toe Touches https://www.youtube.com/watch?v=tJcroLOyZLk
Kick Throughs https://www.youtube.com/watch?v=GyFj7d2R6fI