Warm Up: 3 Mins
2 Round Tabata – not rotating
Air Squat
Bicycle Crunch
Mountain Climbers

Technique Review / workout brief

Metcon: 15 mins
3 mins Tabata
20 Sec of DB Man Makers  https://www.youtube.com/watch?v=3sXvIkPdXgY
10 Sec High Plank Hold
Rest 1 min
4 Rounds
30 Sec KB Swing
30 Sec of Russian Twist
Rest 1 min
3 Round
30 Row Sprint
30 Secs: low box lat runners https://www.youtube.com/watch?v=V-uip9t8M8A
Rest 1 min
4 Rounds
25 Jump Rope
10 DB Discus (each side) https://www.youtube.com/watch?v=VrFQLW2kWdQ