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)
Post time to comments.
Workout Notes:
Masters: 30 reps per exercise. Do ALL of the cardio.
Terrific form = Do your best interpretations of these movements.
Hips tap the ground on every sideup. Lift hips up as high as they'll go every time on those side-ups.
Tic tocks are only effective at full ROM. Put your opposite arm overhead to get a good pull on those obliques.
Roll from hip to hip on swipers.
Ab day is PRE-hab.
