Tabata 4min

Hollow Hold

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FLOOR PRESS

15-12-8-6F

rest 1,5min
Add weights for every set

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3 Rounds Superset

12/12 KB/DB Side Bend
10-12 KB’s/DB’s Shrugs ( 2sec up Hold)

rest 90sec
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2 Rounds
10 Alt. obl. Knee Raises
30sec Crossing Flutter Kicks
10 Crunches (1sec Up Hold)

Then

45sec / 45sec Side Plank

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1min rest
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2 Rounds
10 Hanging Strict Knee Raises
30sec Flutter Kicks
10 Straight Leg Sit-Ups

Then

1min Elbow Plank