Warm Up: 3 Mins

30 Seconds at each of the following:
Air Squats w/ pause
Jumping Jacks
Inchworms (no push up)
Push Ups Mountain Climbers Cat Cows

Core Development: 6 Mins

4 Round Rotating Tabata (20:10)

Hollow Rocks
Arch Holds
Flutter Kicks

Metcon: 14 Mins

14 Min AMRAP
35 DU / 50 Singles
10 Ring Rows
10 MB Cleans

*Rest 30 Seconds after each completed round. High intensity every round*