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3 rds
row 300/200
5 hrpu
5 superman
5 v situps

warm up 3 set of 5 at 50%
then keep adding weight 5 x 5 (set 5 do 5+)
* record last round

10 HSPU [mod -Hand Stand Hold / HRPU] 20 DIPS [mod - band] 30 Push Press 115/75 [mod 105/65, 95/53, 85/43] 40 bar jump over

Day 13 of 20day AB challenge
100 weighted sit ups 45/25
bonus 50 elbows to knees sit ups

Teams of 3ppl
60 cal bike
60 cal row
60 kb swings 53/35, 44/26, 35/18
60 ball slams 30/20, 20/10
60 clean & press 95/63, 85/53, 75/43
60 k2e
Partner Run 800 m
60 box jumps 24"/20, 20/12
partner run 400 m
60 wall ball 20/14, 14/10, 10/8
6 hspu/hrpu ea
6 wall walk ea

2 rds
Row 250
5 push-ups
4 air squat
3 squat jumps
2 inch worm

2rds
200m run
5 burpees
4 air squats
3 superman
2 inch worm

5 Thrusters
10 T2B
15 wallball
20 dbl under

Day 10 100 Ab Challange

RED LINE - Group Mobility

5 ROUNDS
1 min each station with 30s transition

BIKE - calories
RUSSIAN KB SWINGS 53/35, 44/26
ROW - calories
DEADLIFT - 185/135, 135/95
BURPEES

record maximun number of reps/calories each round.

DAY 9 of 100 ABs per day
(mix up V sit-ups, crunches, weighted, side to side)