Warm Up: 7 Min AMRAP 

• 200m 

• :30 Jump Rope 

• 10 Sit Up 

3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 rest b/t Rounds

Station 1
Max Cal Row or 400m Run 

Station 2
1:00 Burpee (goal is 10 or more) 
1:00 Plank 

Station 3
1:00 Wallball (goal is 15 or more) 
1:00 Flutter 

Station 4
Prowler Push Down and Back 
Max Ball Slams 

21 Day Summer Shred Ab Challenge:  Day 18