Quick and dirty - this is going to hurt... maybe not the first time, but you'll feel it by the fifth. If you're just hitting the iron, remember, you need to be flexible enough to get shit done when the time comes. There's a lot of muscle that can't touch its toes... and that's just a muscle ready to be ripped in half.
10 Handstand Push-up
30 sec. Plank
25 Crunches
25 Leg Raises
25 Sissy Squat
Repeat 5x
10 Handstand Push-up
30 sec. Plank
25 Crunches
25 Leg Raises
25 Sissy Squat
Repeat 5x