Hollow Rock x 20 *
Situp Stand 3 × 5 *
Plank Front/Left/Right 1 minute each *
Ring Knee Ups (both left, straddle, center straddle both right, straddle both) x 3 *
GHD situps x 20 *
Leg circles on bar x 10 *
10, 9, 8…1 Ab roller

The * is 25 flutter kicks

Abdominal, Long

Ring L sit bottom up x 5
Ring Inverted lowers top down and then back up x 5
Ring Circles x 5

Trapeze bar pullovers x 5

Leg Slams foot end x 25
Feet Vertical toe touches x 25
Hollow rock x 25

GHD Wall Ball
12 lb ball 2 hands x 10
10 lb ball 1 hand x 10
6 lb ball 2 hands x 10
5 lb ball 1 hand x 10

2 rounds

Abdominal, Medium

Floor Wipers
Ball Pass V-Sit
Back Extensions
Knees to Elbows
Ab Roller
15-12-8

Abdominal, Medium

Floor Wipers
Ball Pass V-Sits
Back Extensions
Knees to Elbows
Ab Roller
10-8-6

Abdominal

20 Hollow Rock
20 Back Extensions
10 V-Sit Ball Pass
4 Ring 6-part knee ups
10 Hanging Leg Circles
10 Sit up Press
3 Rounds for Time

Abdominal

50 Jumping Pullups
40 Parallette Hip Ups (facing up)
30 Situps
20 GHD Wallball
10 Knees to Elbows
50 Jumping Dips
40 2-hand KB Swings (44)
30 Hollow Rock
20 Ab Roller
10 DB situp press (25)
50 Jumping Pullups
40 Parallette Hip Ups (facing down)
30 BB OHS
20 Back Extension
10 Leg Shooters on Ball
Blast through once for Time

Abdominal, Medium, Metcon