3 rounds for time: 

20 band twist punches R med/heavy
20 band twist punches L med/heavy
20 band high elbows R med/heavy
20 band high elbows L med/heavy
20 situps
20 surprise movement (rhymes with a viral infection)
20 v-ups
20 T2T side ups R
20 T2T side ups L
20 T2T superman back ext
20 T2T crunches

Post time to comments.

Daily Extras - Do another round "for time." Post time to comments. 

Workout Notes:

  1. Remember to keep your elbows up. Elbows should be on the same plane of motion as your wrists and shoulders. If your wrist is bent, it's a pretty good bet your elbow is down. This means you are putting sheering forces on your shoulder joints. Your shoulders hate to be weighted (i.e. bands) while externally and internally rotating. 
  2. If you are advanced, do your situps like this. (Hell, you can do it like this - NOT ENTIRELY SAFE FOR WORK/KIDS - if you like/dare. Honestly I HATE this about the fitness industry, but the thought of it made me LOL!). 
  3. Common Situp Fault + Fix
  4. There should be a deliberate pause at the top of each sideup, SBE & crunch. 
  5. That pause will be hard for some of y'all to do, due to this one being for time. You will get a bit more from the movement if you pause though. Promise.