“Twist and Shout”

2 RFT:

50 x Russian Twists (hold a weighted object between 10-45#)

1 min left side plank

50 x Russian Twists (hold a weighted object between 10-45#)

1 min right side plank

“Canoe”

5 rounds

30 sec Hollow Rocks

30 sec Hollow position flutter kicks

1 min rest

“Slow motion”

100 x Tempo Lying straight leg raises (3 sec up, 3 sec down)

“Cut out Abs”

5 rounds

40 x Hollow position scissors CLICK

40 x Heel touches (keep your shoulders off ground) CLICK

“Windshield”

100 x Lying Wipers CLICK

*Videos were pulled from YouTube, the credit for the demonstration goes to those individuals, there is no affiliation with BSE