Team mile Groups of two one lap each for warm up outside.

ABS

10 Different Movements for 20 reps

Reg sit-ups

Toe Touches

Oblique sit-ups left and right 20 reps

6 inches leg raises

Bicycles  

Boxer crunch

Row boats

Half rainbows or Full rainbows

Knees in and out or "V" ups

Regular sit-ups (Hands on the shirt can not let go or it is a "no rep") 

Back Squat  

10 reps, 8 reps, 6 reps, 6 reps, 6 reps

Front Squat

5 reps, 5 reps, 5 reps, 5 reps,  

Cash out  

NFL push ups 7,7,6,6,5,5,4,4,3,3,2,2,1,1

Dips and Push ups  

(Rings or Boxes) modify if need to.