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