Every minute for 12 minutes rotate through the following (3 rounds of each)
- 10 x Plank Pull Throughs @ 30lbs (across and back is one rep)
- 10 x V-Ups
- 10 x Russian Twist (over and back is one rep)
- 10 x Strict Toes to Bar
Then spend 15 minutes working on Handstands.
The do 20-15-10-5 of the following movements, rest as needed between sets so that you can do all reps unbroken.
- Hang Muscle Clean + Strict Press @ Empty Bar
Results: Judging how sore my abs are the day after, the core workout was very effective.