# Core

## Core

Farmer Carry · Pallof Press With Rotation · Crunch (Reverse)

### Workout

- 2 × 20-40s Farmer Carry - Dumbbell
- 2 × 12-15 Pallof Press With Rotation - Cable
- 2 × 15-20 Crunch (Reverse)


## Abbs

Hollow Body Hold · Crunch (Rope) · Crunch (Standing, Rope)

### Workout

- 2 × 60-120s Hollow Body Hold
- 2 × 12-15 Crunch (Rope) - Cable
- 1 × 12-15 Crunch (Standing, Rope) - Cable


## Obliques 

Cable Woodchop (High to Low) · Bicycle Crunch · Side Crunch

### Workout

- 4 × 10-15 Cable Woodchop (High to Low) - Cable
- 3 × 15-20 Bicycle Crunch
- 4 × 15-25 Side Crunch