Warm Up: 4 Mins
Tabata 20/10
In Place High Knees
Jumping Jacks
In Place Butt Kicks
Air Squats

Core Development: 6 mins
Rotating ½ Tabata 20/10 (this will be 6 mins long)
Russian Twist 15/10 plate
Flutter Kicks
Arm Haulers https://www.youtube.com/watch?v=P4SBXSIwNpc

Technique Review / Workout Brief

Metcon: 12 Mins
3 Rounds
300 M Row
15 Med Balls Cleans
9 Ring Rows