100 Push Ups (for time)
TC: 6min
(Example: every 15sec make 5 reps = 20reps/min)

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ABS

2 rounds
10 Alt. Oblique Knee Raises (5/5)
30 sec Flutter Kicks
10 Crunches (slow)
-directly
1.30min Elbow Plank

1min Rest

2 rounds
10 Hanging Straight Leg Raises
30 sec Flutter Kicks (crossing)
10 Spread Eagle Sit-Ups
-directly
45 sec Side Plank Rotations Left
45 sec Side Plank Rotations Right

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3 Sets
20 Banded Tricep Push Downs
20 Banded Straight Arm Push Downs
20 Banded Face Pulls
-rest as needed between movements-
-no rest between sets-

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AMRAP 8

2-4-6-8-10-12-14…..
Chin-Ups
12-14-16-18-20-22…
Box Dips

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