WARM-UP:
3 rounds:
:30 drills of each:
Jumping jacks
Seal jumps
Reach Throughs

3 sets:
20 glute bridge
10/10 single leg glute bridge
10/10 birddogs

BODY WEIGHT:
3 Sets:
9 Front Plank to Pushup Planks – Video
1:00 Left Elbow Plank
1:00 Right Elbow Plank
15 Hollow Rocks – Video
1:00 Left Elbow Plank
1:00 Right Elbow Plank
21 V-Ups – Video
(Rest 2:00 between sets)

DB/KB/MB:
3 Sets:
9 Front Plank to Pushup Planks – Video
1:00 Left Elbow Plank
1:00 Right Elbow Plank
15 Hollow Rocks – Video
1:00 Left Elbow Plank
1:00 Right Elbow Plank
21 V-Ups – Video
(Rest 2:00 between sets)

HOME GYM:
3 Sets:
9 Front Plank to Pushup Planks – Video
1:00 Left Elbow Plank
1:00 Right Elbow Plank
15 Hollow Rocks – Video
1:00 Left Elbow Plank
1:00 Right Elbow Plank
21 V-Ups – Video
(Rest 2:00 between sets)