For time (with specific attention to terrific form):

50 situps
400 m run
50 sideups R
50 sideups L
400 m run
50 superman back ext.
50 med ball v-twists 8/10 (R+L=1)
400 m run
50 tick tocks R 25/35
50 tick tocks L 25/35
400 m run
50 stability rev back ext
50 stab crunches (elevate feet & hips if you can)
400 m run
50 swipers 15/20 (R+L=1)

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  Workout Notes:

  1. Terrific form = Do your best interpretations of these movements.

  2. Hips tap the ground on every sideup. Lift hips up as high as they'll go every time on those side-ups.

  3. Tic tocks are only effective at full ROM. Put your opposite arm overhead to get a good pull on those obliques.

  4. Roll from hip to hip on swipers.

  5. Ab day is PRE-hab.

  6. Common Situp Fault + Fix