During the first triset, you'll make friends with the cables as you make your way through standing cable lifts, cable crunches, and wood chops. It's the perfect combination to strengthen your abdominals from every angle.
Think of the standing cable lift as a reverse wood chop. Move the weight from a low position up and across your body until your arms are in a fully extended position above your head. Keep a tight core through the whole motion.
Hanging pikes might also be a new exercise in your weekly workouts. These can be done easily enough. Hang from a chin-up bar with your feet and knees together. Use an overhand grip that is slightly wider than shoulder-width apart. Keeping your legs and feet together, pull them up until your toes touch the bar. Lower with control.
You've done this cardio workout before and dominated, so I added another five minutes on the treadmill to provide that extra push.