21-15-9 (14 mins.)

Complete 3 rounds for time. Do 21 reps of every movement, then 15, then 9, moving with slow control. Rest whenever you need to, but keep the clock running.

• 21-15-9 Plank Superman Alternates (total)

• 21-15-9 Reverse Crunches

• 21-15-9 Mountain Climbers (total)

• 21-15-9 Bicycle Crunches (total)

• 21-15-9 Glute Bridges

EMOM (16 mins.)
Every minute on the minute.

• Min. 1: 14x Frog Pumps

• Min. 2: 14x Commando Planks (Total reps)

• Min. 3: 14x Flutter Kicks

• Min. 4: 14x Russian Twists (Cushion) (Total reps)

Circuit (15 mins. Time Cap)
Complete 3 full rounds for time, moving with slow control.

• 20x Dead Bugs (Total reps)

• 20x Bicycle Crunches (Total reps)

• 20x Plank Shoulder Taps (Total reps)

• 20x Side Plank Dips (Total reps)