You start in the Plank Press position. Then, the flyer grabs the base's knees and lowers their upper body. The base then lifts the flyer's legs up, so the flyer is suspended in the air.

Sphinx (plank) press (modify on knees) x 10 Push-up to shoulder tap x 10 Commando plank (plank ups) x 10 total (up + down = 1 rep) Modified v-sit with front raise (slow and controlled) x 30 Sklar ...