Warm Up: 5 Mins

Bear Crawl 1 lap around gym

Then 2 Rounds:
10 / Side Single Arm DB Press
10 Bent Over Reverse DB Flies

Posterior Chain Development: 6 Mins

2 Rounds
15 KB Straight Leg DL
X-Walk E-W (Switch half way)
20 Hip Bridges (band around knees if desired)

Metcon: 12 Min

8 Round Rotating Tabata (20:10)
HSPU
Sit Ups
DU / Singles