Warm Up: 5 Mins

D.R.O.Ms
High Knees
Butt Kicks
Samson
Single Leg Jump Squats
Inchworms
20 Air Squats
10 KBDL

Core Development: 4 Mins

1 Minute Flutter Kicks
30 Second Right Side Plank
30 Second Left Side Plank
1 Minute Sit Ups 1 Minute Plank

Metcon: 14 Min Cap

4 Rounds For Time:
20 KBS
20 Goblet Squats
200 M Run