Workout Notes:
Terrific form = Do your best interpretations of these movements.
Hips tap the ground on every sideup. Lift hips up as high as they'll go every time on those side-ups.
Tic tocks are only effective at full ROM. Put your opposite arm overhead to get a good pull on those obliques.
Roll from hip to hip on swipers.
Ab day is PRE-hab.