Conditioning:

5 Rounds
21 Air Squats
18 Abmat Situps
9 Alternating Dumbbell Snatches (50,35)

Midline:

3 Rounds:
30 Second Hallow Hold
30 Second Unilateral Strict Press Right
30 Second Unilateral Strict Press Left
30 Second Superman Hold
30 Second Floor Press

Rest as needed between movements.