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...

5 sets 20 Hollow rocks 15 Crunches 10 Supermans

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