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


Post time/thoughts to comments




30 views2 comments

Recent Posts

See All

Alisha 2.0

Warm-up: 40 Jumping Jacks Soldier Walking Neck/Chest/Shoulder Mobility 5 Yoga Worms 20 Superman Back Ext Option 1 > 3 Months For Time 30 - 25 - 20 - 15 - 10 reps of: BB Bent Rows 95/135 Box Jumps 18"

Deads, Manimals & Run

Warm-up: 2 Rounds *Less than 1 Month 1/2 reps 10 Yoga Worms 1:00 Plank 30 Glute Bridges Then, Down Dog to Runner's Lunge & Twists Arm Circles Deadlifts Option 1 > 3 Months 3 Sets of 5-8 reps of Deadl

 Logo-2.jpg