STRENGTH-CORE

TABATA N1:

round 1: hollow hold
round 2: superman hold

* switch every round
TABATA N2:

round 1: weighted glute bridge hold (25/20 kg )
round 2: V.P.P
* switch every round

TABATA N3:

round 1: abdominal hip thrust
round 2: Reverse Plank Bridge Hip Lift

* switch every round
* 1 min rest between tabata's

with a partner AMRAP in 25 minutes:

5 Pull-Ups
10 Push-Ups
15 Air Squats

switch after every round