Team! 
This workout is effective because it challenges the front and back of the core of the body from the shoulders to the knees! The complexity of the movements will get your heart racing and your nervous system firing!
Enjoy!
-Carla

Warm Up

TABATA (20 seconds work/10 seconds rest) x 5 rounds

• Push ups (low difficulty option)

• Sit Ups (knees bent, feet anchored)

Movement Practice

Watch the video links and take 5-10 minutes to practice each movement in sequence for 4-6 repetitions at low intensity for 2 rounds. Select your options and weights for the workout during this practice time.

Workout

EMOM 18 min (every minute on the minute for 18 minutes)

• Minute 1 :45 seconds DB Renegade Rows

• Minute 2: 10 Kettlebell swings- eye level (advanced: overhead swing):

• Minute 3: 40 weighted flutter kicks (R+L = 1 repetition)

For the weighted flutter kicks, select a single dumbbell or plate, hold it above your chest with your arms extended, lift your shoulders slightly off the floor, and keep the lower back flat against the floor- do NOT arch your back! With a tight core brace, perform the flutter kick R+L = 1 repetition.

Cool-Down

15 minute Lower back and hip releasing yoga