Routine A - Rotation 4 - Abs & HIIT

Abs
(warms x 1)

Flag with Reverse Crunch
16 x BW
13 x BW

Sit Ups
16 x BW
12 x BW

High Cable Flexion
(warms x 1)
10 x 50
8 x 60

Hammer Strength Crunch
20 x 40
17 x 45

Speed Bag - 10 minutes

HIIT
Bike - 10 minutes