Warm Up

Tiger Pushups
Crucifixion
Scorpions
Reverse walking lunges hands overhead
High knee walk, Lunge with quad stretch
Walking knee out
Lunge with a double twist
Superman walk
Kick walk

Work Out so to speak

20 minutes of treadmill intervals

Core

3×24, 4 way neck machine, 120
3×20, Hyperextensions
3×20, hanging knee raises
3×20, push pull, 60
3×20, cable crunches, 150

Actually I messed around with reverse hyperextensions, and glute-ham situps for a couple of sets since the gym has new equipment. But the net effect was about the same.