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


CTW: Max jump ropes in 1 minute


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