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Warm Up: 

  • 400m 

  • 100 Jump Rope 

  • 50 Plank taps 

  • 200m 

  • 50 Jump Rope 

  • 25 Plank Taps 


Performance: 3 Rounds
12 DB Step Overs
:20 L-Sit/Hang or 10 T2B


50-40-30-20-10
Kb Swing 
sit ups
10 bench press (#135-#155/#75-#85)
*Goal is 10 Unbroken reps


Fitness: 3 Rounds
12 DB Step Overs
:20 L-Sit/ Or Hollow Hold 


21-15-9
Kb Swing 
Sit Up 
Db Bench Press 
*start the workout and between each round including the finish perform a 200m run/Row 

21 Day Summer Shred Ab Challenge, Day 10!