Warm-up/Strength:
400m
Then:
4x of
10 Side plank K2E each side
20 side bends each side
10 Side plank open and pass throughs each side
20 side bends each side
Metcon:
30 sec mountain climbers
30 sec plank
30 sec jump squats
30 sec plank
30 sec pushup plus shoulder tap
30 sec plank
1 min rest
4x