1. warm up

  • 1′ superman hold
  • 1′ reverse plank

2. A.M.R.A.P 8′

  • 12 sit ups
  • 10 cross mountains slow
  • 8 plank press R (second round L, etc..)

Aim 6 rounds minimum

3. Tri ladder up 2:30′

  • 1 v-hold knees to chest + 1 russian twist (2 for 1) + 1 v-hold leg abductions

4. TABATA 4′ x4

  • 20″ c-crunches
  • 10″ backhold extensions
  • 20″ v-taps
  • 10″ rest

5. Tri ladder down 2:30′

  • Check number 3, and go down the ladder from your previous max rep

4. Optional maximum plank

  • Aim 3.15′

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