3-5 rounds:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
- Rest 1 min
- Legs off the ground all the time

3 rounds
45sec SL Hip thrust RL
45sec SL Hip thrust LL
45sec DB Biceps curls
45sec Banded Monster walk
45sec Gun Walk
Add weight on hip thrust as you see fit

3sets to fail
DB Shoulder Flys
Push ups
Banded over head triceps extensions
2min rest

3sets to fail
Strict pull ups
SA DB rows
Isometric Back extension hold 30-45sec
2min rest

5rfq
10 pike compressions
10 Evil wheels
Rest as needed between rounds
Scale exercise as needed

Tabata 8rounds 20on/10off
Alternate exercise
DB biceps curls
Banded triceps extensions
Situps