Warm Up:  Down and Backs 

Ab’s First; 3 sets of 

• 5 hollow Rocks

• 5 Tuck ups 

• 5 V Ups

• 10 Hollow hold 

* rest as needed

3 SETS

• 10 Hanging Knee Raises 

• 12 -15 Hammer Curls

• 12 -15 Floor Press

3 rounds; 2:00 Stations
No Rest B/t Stations
1:00 Rest b/t Rounds

Station 1
1:00 box Jumps
1:00 DB Step Ups

Station 2
1:00 Floor Press 
1:00 Hollow Flutters

Station 3
1:00 Ring Rows
1:00 Wall Sit

Station 4
1:00 Row
1:00 Jump Rope