For time:
50 situps
50 crunch twists L
50 crunch twists R
50 back extensions
1 min 6" leg hold
50 KB juggles 25/35
50 tick tocks L 25/35
50 tick tocks R 25/35
1 min plank
50 crunches
800m run (600 rope jumps, 800m row, 50 burpees)
Post time to comments.
Daily Extras -
Double the tic-tocks. Partition them if you like.
Workout Notes:
If you are looking for a little more out of those abs today, consider switching crunches for crunches on a ball. Don't have a ball? Cool, just roll up a towel and place it in the small of your back. Keep the small of your back pressed into the towel at all times as you do your crunches.
Keep in mind, if you are looking to gauge your fitness with this workout vs. the last time you did it, your times will be slower. Adding extension to the trunk via a towel, or stability ball increases the amount of work your abs have to do per rep. Gauging your times will not be an apples to apples comparison.