Warm Up:

3 Rounds
8 Good Mornings
10 Arm Circles
8 Scap Push Ups
5/5 Bird Dogs

Core:

3 Rounds:
:10-:20 Hollow Hold
10-20 V Ups
10-20 Tuck Ups

*Rest as little as possible between moves
*Rest :60 b/w rounds

Conditioning:

Every 2 mins x 6 sets:
10 Alt. DB Snatches
20 Russian Twists with DB
10 ea/side Suitcase Deadlifts