3-5 sets: 30 sec Push up w/rotation 30 sec Plank pull through 15 seconds rest 30 sec ½ TGU R 30 sec ½ TGU L 45 seconds rest btwn sets

3-5 sets 12 Side bends each 12 Band crunches Rest 2 minutes Add one set each week

50 each side - Banded side bridges 50 each side - Banded knee drives Week one: 25 each Week two: 30 each Week three: 40 each Week four:...

3-5 sets 30 sec ski seated 60 sec hollow rocks 30 sec rest

4 sets 20 Banded KB swings + 15 side bends each side Start side bend on opposite side each set

3-5 sets Low Plank – Oblique Tuck x 20 Heel Taps x 40 taps GHD Sit ups x 15 (slow lowering) Rest as needed between efforts

3 sets 30 Band crunch – every 10th rep hold for 10 seconds Rest 2 minutes between sets Week one: 3 x 15 (5.5.5) Week two: 3 x 18 (6.6.6)...

FOR TIME 21 Calories Ski 25 Hollow rocks 18 Calorie Ski 25 Hollow rocks 15 Calories Ski 25 Hollow rocks 12 Calorie Ski 25 Hollow rocks 9...

25 hollow rocks 10 calorie ski 20 hollow rocks 10 calorie ski 15 hollow rocks 10 calorie ski 10 hollow rocks 10 calorie ski 5 hollow...

50 sit ups 25 calorie ski 40 sit ups 20 calorie ski 30 sit ups 15 calorie ski 20 sit ups 10 calorie ski 10 sit ups 5 calorie ski

5 sets 90 seconds accumulate total reps 15/12 Calorie ski seated AMRAP Hollow rocks with time left 30 seconds rest

3-5 sets 1000 m bike easy / moderate pace 20 hollow rocks 100 feet heavy farmer carry

EMOM (every minute on the minute) 3-6-9-12-18 etc.... Every minute add 3 reps until failure

5 sets Band Good mornings x 15 Band Crunches x 15

3-5 sets 15 Band Good mornings 10 Russian Twist 5 SA OHS each

3-5 sets Weighted hollow rock x 12 Dip support x 15-20 sec Heavy farmer walks x 100 feet

3-5 sets Sit ups w/band activation x 10 GHD Hip w/band x 15 reps Psoas march x 20 reps

EMOM x 12 minutes (4 sets) 20 sec L sit 40 sec rest 30 sec Hollow rocks 30 sec rest 40 sec GHD hip 20 sec rest

4 sets 30 sec Side Plank w/row R 30 sec Side Plank w/row L 30 sec rest 30 sec SL bridge w/band R 30 sec SL bridge w/band L 30 sec rest 30...

5 sets 20 Tuck ups 15 Crunches 10 hollow rocks 5 Supermans If you find this volume too much? Reduce the reps in 1/2 and slowly progress...