Today is the core day, nuswah. Core muscle training is non-negotiable if you want to gain any functional strength that doesn't involve sitting in a fixed position and pushing iron. You know what that means, right nusoi?

CORE DAY: FROGMAN STYLE
I do dis with a kettlebell, you can do this with any weight you can comfortably hold with your 2 hands. It's not supposed to be super heavy- we are not training your arm rep max here.

3x36 kettlebell swings - 1 minute rest inbetween
2 minute rest
3x75s for each side kettlebell suitcase carry- you can skip the rest here and just do it interchangably - left side 75s first, then switch to the right and do 75s
2 minute rest
3x16 kettlebell around the body rotations - around your stomach area, 60s rest inbetween
2 minute rest
6x45s plank, 15s rest between
3x45s for each side side planks, no rest, just switch sides
NOW FOR THE ABDOMINALS
3x60s hollow hold, 30s rest inbetween (if you're more advanced try dragon flags for 30s with 30s rest)
3x20 each side russian twists with a weight 60s rest
3x20 v-ups 60s rest
finisher: bicycles until failure

that is frogman's core day, should take about an hour total to complete.
LET'S GET AFTER IT, NUSOI