Every set repeated 3-4 times to failure with 30-60 second rests between. For the first set of each exercise reps to failure must not exceed 15 reps. If so add weight. For example Bar BO Rows: 1st set: 15, 2nd set: 10, 3rd set: 8, 4th set: 5 (my numbers) (except for the correction exercises with bands and rope) Band exercises have to be explosive.
My core workout Bloody Abs done same day.
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