Warm Up:

40-20-10

1.Jumping Jacks
2. Air Squats
3.High Knees
4. Burpees
5. Side Jumps
6. Jumping Squats
7. Dolphin Pushups
8. Regular Push-ups
9. Downdog to Plank
10. Plank Hold

Metcon for time:

4 Rounds:
200 Meter Row
12 Burpees

3 Rounds:
5 Devil Press 55/35
400 Meter Row

2 Rounds
200 Meter
12 Burpees

1 Round
5 Devil Press
400 Meter Row

Core ON Core:
3 Rounds:
25 PVC Sit-Ups
25 Reverse Sit-Ups