Ok. This was so fun it hurt!
Heels in: (no rest between any of the exercises)
12 V-Ups on a 4 count (4 counts up, 4 counts down)
12 V-Ups on a 2 count (2 counts up, 2 counts down)-never go below half way
8 count hold at the halfway point
Toes in:
Stay on forearms the entire time, elbows under shoulders, palms flat on ground in line with elbows
8 TRX Crunches (2 counts in, 2 counts out)
8 count hold on the "in" on the last rep
8 count rest
8 Pikes (2 counts up, 2 counts down)
8 count hold on the "up" on the last rep
8 count rest
8 Oblique Crunches (2 counts right, 2 counts left); 4/side
8 count rest
8 TRX Mountain Climbers (1 count in, 1 count out); 4/side. Ensure you always start/end from a plank position
8 count plank hold at the end of the mountain climbers (ie: NO REST between the two)
Killer!