Warmup as usual

The Thang:  Modified Tabata timer to 8 rounds of 20” on and 10” off.   1 minute of Abs in between rounds

Round 1:

1. KB swings
2. Plank jacks
3. Bicep curls
4. Bridge with weight

Abs = LBC’s

Round 2:

1. Single leg RDL (R)
2. Single leg RDL (L)
3. Chops (R)
4. Chops (L)

Abs = American hammer

Round 3:

1. Step up with weight overhead (R)
2. Step up with weight overhead (L)
3. Mountain Climber
4. Push ups

Abs = Side plank (1 min each side)

Round 4:

1. Skaters
2. Reverse lunge (R)
3. Reverse lunge (L)
4. Plank drags

Abs = bicycles