Warm Up: 5 Mins

2 Rounds
200 M Row
15 Air Squats
5 Inchworms

Core Development: 5 Mins

2 Rounds
30 Second Plank Oblique Crunches
30 Second Side Plank / Side
30 Second Plank
30 Second Rest

Metcon: 14 Mins

4 Rounds For Time:
14 KB Swings
12 Strict Knee Above Waist
10 Wallballs
8 / Leg Goblet Lunges