HIIT

Men/Women
6 Rounds:
350m Row/320m
20 V-Ups, Sit-Ups, Russian Twist, Reverse Sit-Up, Toes To Bar, Overhead Sit-Ups
10 1-Arm DB Push-Press 20%
10 Wall Balls 20/14
Rest 30 seconds

Each round choose a different ab alternative. Make sure to do them all, work your weaknesses. For the DB Push Press, it is 10 each arm, you will hold one DB at a time, switch after 10.