TABATA 1 Bicycle Crunches GHD Sit ups TABATA 2 Russian Twists with D-Ball (30/20 lbs) Toes to bar CONDITIONING Three sets for max reps of: Min 1 – 30 seconds of Wall Ball Shots (14/10 lbs) Min 2 – 30 seconds of Push Press (75/55 lbs) Min 3- 30 seconds of Kettlebell Swings (20/12 kg) Min 4 – 45 seconds Plank Min 5 – 30 seconds Rest