5 sets 20 seconds Wall facing HS hold 20 seconds rest 20 seconds Hollow hold with band activation 20 seconds rest 20 seconds Bridge hold...

EMOM x 15 (5 sets) 1 = 30 seconds Hollow hold with band 2 = 30 seconds bridge with bands each leg 3 = 30 seconds side plank with band row...

90 sec : with 30 sec of rest 3-5 sets based on quality 30 sec flutter kicks 30 sec Russian Twist 30 sec Plank 30 sec Rest