ABS #1 25 twists

50 ab mat sit ups With a resistance band attached low on the rig have a 25 sit-ups
5 push ups partner hold your feet secure and perform sit ups, 25 4-count flutter kicks
0:60 plank hold (on forearms) making sure you sit all the way up.
5 push ups No time cap, finish all reps
0:30 side plank right ABS #7
0:30 side plank left 5 Barbell Roll Outs
5 push Ups 0:30 Plank
0:60 plank hold (on forearms) 5 Barbell Roll Outs
5 push ups 0:30 L Sit
50 Ab mat sit ups 5 Barbell Roll Outs
0:30 Side Plank Rt
ABS #2 0:30 Side Plank L
25 Knee Tucks 5 Barbell Roll Outs
25 Ab Mat Sit Ups 0:30 L Sit
25 Twists 5 Barbell Roll Outs
0:60 Plank 0:30 Plank
25 Twists 5 Barbell Roll Outs
25 Ab Mat Sit Ups
25 Knee Tucks ABS #8
25 Hollow Rocks
ABS #3 - 0:30/0:15 25 Arched Rocks
Sprinters 0:60 Plank Hold
Star Plank 4 Rounds
Side Plank R ABS #10
Side Plank L 5 Rounds of:
Hollow Hold 10  Weighted Sit Ups
Arch Hold 10 Plate Twists

ABS #4 ABS #11

0:30 Knee Tucks off Bench 5 Rounds of:
0:20 Hollow Hold
0:30 Bicycle Crunch 5 Rower Roll Outs
0:20 Hollow Hold 5 Rower Pikes
0:30 Ab Mat Sit Ups
0:20 Hollow Hold Fast Eddies Abs
0:30 Leg Raises
0:20 Hollow Hold 25 sit-ups
0:30 Ab Mat Sit Ups 25 4-count flutter kicks
0:20 Hollow Hold 25 sit-ups
0:30 Bicycle Crunch 25 leg raises
0:20 Hollow Hold 25 sit-ups
0:30 Knee Tucks off Bench 25 Hello Dolly’s
25 sit-ups
ABS #5 - Resistance Sit Ups 25 crunches
2 sets of 20 reps 25 sit-ups