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

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

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

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...

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