STRENGTH
Russian Push Ups
5x10-5 (choose a rep range that is challenging but where you can maintain good midline form)
Using a slide or socks on a wooden floor is a great option like the video below
WORKOUT
EMOM 4 Rounds
20x Russian Kettlebell Swings (Use an object/baby/ bag of potatoes get creative and just swing to half way)
20x V-Ups
20x Swimmers