Warm Up: 8 Mins
2:00 Row or Bike
10 / Side Front and Lateral Kicks
1:00 Hip & Ankle Opener
15 Air Squats
:30 Hollow Rocks or Holds

Core Strength: 12 Mins
4 Round Rotating Tabata :30/:15 – Video for all movements & Variations
Rotating Planks
V-Sit Slides OR Sit Up Slide
Crossbody Mountain Climbers
Candlestick to Jump or to Sit Up

Mobility: 5 Mins
1:00 Up Dog Stretch
1:00 / Side Couch Stretch
2:00 Butterfly Stretch

Metcon: 15 Mins
15 Min EMOM:
Min 1: 15/12 Cal Row or Bike
Min 2: Static Plank
Min 3: 15 MB Cleans 20/14
Min 4: Rest