OPTION 1
10 ROUNDS OF 10 REPS EACH
1. GHD SIT-UPS
2. TOES TO BAR
3. REGULAR SIT- UPS
OPTION 2
BAR ONLY OHS (Over Head Squat) {PVC PIPE OR GUYS LIGHT WEIGHT 65LBS}
keep shoulders active through the weight at all times.
WEIGHTED SIT-UPS (10LB PLATE OR 25LB PLATE)
15, 14, 13, 12, 11, 10, 9. 8, 7, 6, 5, 4, 3, 2, 1
RUN 1 LAP AFTER EACH SET.
OPTION 3
NFL PUSH UPS [DIPS AND PUSH UPS] (DIPS CAN BE ON A BOX OR ON THE RINGS)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1,
5x3 Front Squats
5x3 Back Squats
5x3 Each Leg Box Step Ups (Bar with 65-135lbs Men) (Woman 15lb bar or 45lb bar)
Outside 4 laps or (1 mile)
Stretch