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Part one: Warm-up exercise (see photo) x 4 sets

Dynamax side throws x 15 each side

The Ab Workout x 3 sets 

Ab crunch machine 1 superset with decline sit ups (15 each)

Ab crunch machine 2 superset with Roman chair leg lifts (15 each)

Hyper-extensions (low back) superset with leg lifts with hip ups (15 each)

The Core Cardio Circuit (see video) x 3 sets

Sled push – up and down turf x 2

Kettle squats w/cleans x 15 reps

Med ball slams x 15 reps

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