Rotational Bracing: * No Score on board, Encourage quality and control

13 Minutes for Quality:
5 Get Up Sit Up (focus on twist, supporting shoulder leaves ground first)
Side Plank ( 5 Slow Breaths, Each side, No Hip drop)
20 KB Russian Twists (10/10 each side)(quiet and controlled)
Conditioning:

5 Rounds For Time: (Cap if needed)
400m Run
15 Burpees
30 Sit-ups