# 25-min Core & Conditioning (Copy)

You'll torch your core from every angle — anti-rotation, anti-extension, and dynamic conditioning bursts that build real strength and body control. Show up and feel the difference.

## Activation

- 1 × 30s Cat-Cow
- 1 × 8 Bird Dog
- 1 × 8 Dead Bug

## Main

- **Superset · 3 rounds**
  - 30s Plank (Shoulder Tap)
  - 30s Hollow Body Hold
  - 15-20 Crunch (Reverse)
  - 20 Russian Twist

## Holds

- 1 × 45s Side Plank
- 1 × 45s Side Plank
- 1 × 45s Plank
- 1 × 45s Superman