1. warm up
- 1′ plank
- 45″ swimming
- 45″ ab crunches
2. For Time 5 rounds of
- 15 v-taps
- 12 sit ups
- 10 russian twist (2 for 1)
3. For Time 4 rounds of:
- 20 side crunches R
- 20 side bends R
- 20 side crunches L
- 20 side bends L
4. For Time 3 rounds of:
- 8 burpee jump (Adv option V-tap)
- 12 c-crunches
- 15 mountain climbers (2 for 1)
5. For Time 2 rounds of
- 50 speed ladder
- 100 bicycle (2 for 1)
6. For Time 1 round of
- 40 side bicycle R
- 40 side biyle L
- 1′ back hold extension
- 1′ superman hold