Warm up of the week:
100m run or :20 airdyne/row
10 jax
10 pik-n-grass
10 squats
10 push ups
10 hip rotations
10 active spidermans
10 pass thru
1:00 min hamstretch stretch

Workout(20)
:20 on :20 plank taps :20 rest x5
bosu squats
low ring dips
explosive reverse burpee
windshield wipers with plate hold

Finisher
100 flutter kicks
1:00 min IT stretch