Warm Up: 4 Mins

30 Seconds Each
Bike
Walking Lunges
Squat
Hollow Hold
Inchworm
Plank
Samson Stretch Cobra Stretch

Core Development: 6 Mins

3 Rounds:
5 / Direction Hanging Knee Circles
20 Second Hollow Hold
1 Min Plank

Metcon: 12 Min Cap

3 RFT:
25 Goblet Squats
35 Sit Ups
6 / Side Jumping Lunges