Team!
Take your core conditioning to another level with this two-part core training extravaganza!  Part 1 is 15 minutes of core, endurance and upper body strength, then in Part 2 we take that mid-section fatigue over the finish line targeting your front and back body! 
Enjoy!
-Carla

Warm Up

AMRAP 5 min (as many rounds as possible in 5 min – low intensity)

• 10 Up downs

• 10 shoulder taps (knees or toes)

• 10 sit-ups  (ab mat style with a rolled towel under the lower back or strict with feet anchored/knees bent)

Movement Practice

Take 5-10 minutes to move through each movement of Part 1 for 2-3 rounds, for 3-5 reps to select the best option for each movement of the workout.

Workout

Part 1

AMRAP 15:00 (As many rounds as possible in 15:00)

• 5 Burpees (alternative: 5 Tuck Jumps or Broad Jumps)

• 10 V-Ups

• 15 Push-Ups

Rest for 3 minutes

Part 2

TABATA 20 seconds Work / 10 seconds rest -  total 8 min. (4 rounds of each exercise)

How to: Work through each movement sequentially. Set a timer or the TABATA option on the SmartWOD app for 20s work/10s rest x 8 min. Perform 20 seconds of sit-ups / 10 seconds of rest, then 20 seconds of hollow rocks / 10 seconds of rest, then 20 seconds of oblique twists / 10 seconds of rest, then a 20-second superman hold / 10 seconds of rest, then back to the sit-ups for a total of 4 rounds of all movements in 8 min.

• AB Mat Sit-ups

  TIP! Roll up a bath or beach towel and place it under your lower back for the ab mat. 

• Hollow rock

• Oblique Twist

• Superman Hold

Cool-Down

12- minute core static stretching