10 1/2 BW suitcase lunge*
50 Abmat situps/ V-ups
*1/2 BW (50% of what the scale says you weigh) is recommended weight today, but meeting the prescription weight if form is sloppy, inefficient, or dangerous is never acceptable and even less useful.
In our version of the suitcase lunge, hands stay attached to your sides, and do not rock to-and-fro. In the same way we don’t “kip” the bodyweight row with a hip dip, we don’t “kip” the ascent from the suitcase lunge with swinging weight.