Three sets of:
Bulgarian Split Squats x 8 reps each leg
Strict Handstand Push-Ups x 8 reps
GHD Sit ups 12 reps
Ring Push ups 10 reps
40 Seated Flutter Kicks – flutter with upper body off the ground holding pike crunch position throughout (l + r = 2 reps)
30 reverse crunches -start laying on back straight leg position 8 inches off the ground hand under butt. The bend knees while rolling back onto shoulder with hips high. Finish in the straight leg position, try not to touch down with heels and remain hovering for the set.