4 sets
30 DB Russian twist (15/15)
20 DB ceiling crunches
15 lying leg lowers (don’t let heels touch the ground)
10 tuck crunch
Then….
4 Rounds (32 min total)
:90 work /:30 rest
Station 1: 12/9 Cal Row + Max Bodyweight Alternating Box Step Ups
Station 2: 200m Run + Max Effort Front Plank Hold
Station 3: 12/9 Cal Bike + Max Distance Farmers Carry (20ft out and back)
Station 4: 12 HSPU / Push ups + Max Strict Pull Ups / rope climb
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