Weekend Warrior
1) 4×25 ab wheels
2) 4×12 heavy reverse crunches with ankle straps to low pulley
3) 4×25 wipers hanging from chin-up bar
4) 4×15 reverse crunches ankles to chin-up bar
5) 5 sets of 3 part ab medley. 20 reps per part
6) 3×50 medicine ball twists