3-5 sets Plank w/band row x 10 ea Rest 30 seconds Band kick backs x 10 each Rest 30 seconds Heel taps x 20 reps Rest 30 seconds

8 minute AMRAP 10 V ups 20 Tuck ups 30 Flutter kicks 40 Mountain climbers

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...

5 sets 20 Hollow rocks 15 Crunches 10 Supermans

50 Sit ups 40 Hollow rocks 30 Band good mornings 20 Russian twist 10 Supine toe touches

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