Waynesday

Strength
Dumbbell Press (6-6-6-4-4)
Use 5-10 lbs heavier than last week.
Alternate w/ a :30 hanging l-sit or knee raise

Conditioning
OMAR (Time)
25box jumps 24/20
25 ring dips
50 butterfly situps
50 single arm push press 40/25
25 Db step ups
25 box jump over
Jeff’s Abmazing FryDay AbsFest
4 rounds
:45 second plank : 15 sec rest
:45 second leg lift hold :15 sec rest
: 45 second flutter kicks :15 sec rest