Warm Up: 3 Min
2 Rounds 20 Secs at each station
In Place High Knees
Jumping Jacks
Inch Worms
Spealer rows

Core Development: 4 mins
Simon Says Hollow Hold Drill

Technique Review / workout brief

Metcon: 15 mins
4 Rounds of: 3 Min AMRAP
10 DB Floor Crush Press https://www.youtube.com/watch?v=wlJKG9UNblI
10 Ring Rows
10/Leg DB Reverse Lunge
1 Min Rest