WU: 1 machine 10 squat 10 push ups 20 shoulder taps WOD: 1000m 50 DB sit-ups 50 DB hand to toe 1min plank 800m 40 med ball crunches 40 ball bridge to knee tucks 1min plank 600m 30 DB alt v-ups 30 plate OH to knee tucks 1min plank 400m 20 toes to bar 20 weighted plank reach 1min plank 200m 10/10 around the leg 10 crunches to OH 1min plank
