For time (with specific attention to terrific form):
50 situps
400 m run
50 sideups R
50 sideups L
400 m run
50 superman back ext.
50 med ball v-twists 8/10 (R+L=1)
400 m run
50 tick tocks R 25/35
50 tick tocks L 25/35
400 m run
50 stability rev back ext
50 stab crunches (elevate feet & hips if you can)
400 m run
50 swipers 15/20 (R+L=1)
Post time to comments.
Daily Extras - Go through it again sans runs. Should roughly take you 15 more min.
Workout Notes:
Careful now. If you are doing the Extras you should realize this is a 1000 rep workout. To put this in perspective, most of our REALLY onerous workouts are around 400-500 reps. No, 1000 reps of abs can't be strictly compared to a burpees, KB and thrusters workout, but still ... don't take it lightly. Only the most experienced should try.
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