12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

4 Rounds:
2′ Hard Bike
1′ Rest
1′ AMRAP:
Round 1: Plate Thruster
Round 2: Super Burpee
Round 3: V-ups
Round 4: Alt SL Glute Bridge
1′ Rest
(2′ on/ 1′ off/1′ on/ 1′ off)

Tabata 8x 20″ on/10″ off (4 round each alt)
Hollow Rock
Side Plank Leg Raise (alt. sides)