====== Magövningar ======
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4 Rounds
30 sec Hollow Rock Hold
5 V-Ups
10 Hollow Rocks
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Rest 1min between each round or partner up and do Round for Round. 
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Every 90 seconds, 4 rounds:
6 Around the world with plate above head (15kg)
20 Russian Twists and then hold the Hollow Rock position for 20-30 seconds
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Goal is to maximise the amount of time spent in the hollow rock position.
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3 Rounds: (TABATA STYLE; 20secs on: 10secs off)
  * 8 Fast V-Ups
  * 15 Tuck Crunches
  * 30 sec Hollow Rocks
  * 30 sec Superman
  * Then Rest 1 min into Max Bridge Hold.
Be sure to use the rest between the crunches and hollow rocks because those 30secs get really hard.
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PLANK WORKOUT
  * Accumulate 6mins of the following in 8mins;
  * 2min Plank hold
  * 2min Side Plank (each side, total 4mins)
I tried to challenge myself by adding weight and doing it on the boxes but for beginners this can be performed on the ground.
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Tabata Core - 20secs ON: 10secs OFF
  * Around the World (hanging wipers, Acc 50reps) or scaled hanging knee wipers, acc 100reps)
  * AB Mat Sit-Ups (10-12 reps) (scaled 6-8reps)
Maintain 10/12 AB Mat Sit-Ups on every 2nd set of Tabata, while trying to continue to accumulate 50reps of Around the world ? on the opposite round of Tabata.
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