5 Rounds (1min rest between)
10 Pike Ups
20 Russian Twists
20 Pike Moves
10+10 PVC Raises + Back Raises
10 Plank DB Drags

+
3 Rounds (1min rest between)
Aim for Fast and Unbroken sets
10 Hollow Rocks
10 V-ups
10 Knee-hugs
10sec Hollow Hold