Ab-Buster +

Warm-up:

200 m Run/Row

Alt Arm & Leg Raises

Down Dog to Runner's Lunge & Twist

Resistance Band Chest/Shoulder Mobility

Then complete one of the following options:

Option 1 > 3 Months:

4 Rounds for Time

200 Jump ropes (or 100 DUs)

20 V-ups or Alt Leg V-ups (R +L=1)

20 Bicycle Crunches (R+L=1)

45 Second Plank

400 m Row

Option 2 < 3 Months:

3-4 Rounds for Time

200 Jump ropes (or 100 DUs)

20 V-ups or Alt Leg V-ups (R +L=1)

20 Bicycle Crunches (R+L=1)

45 Second Plank

400 m Row

Option 3 < 1 Month:

3-4 Rounds for Time

100 Jump Ropes

10 V-ups or Alt Leg V-ups (R +L=1)

20 Bicycle Crunches (R+L=1)

20 Second Plank

200 m Row

Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Post time/thoughts to comments

Looking back at pictures from the last two years and this is one of my top 10 favorites! #alishafierce