4 24

WARMUP

8 minute  (light medball)
100m Walk w/ MB Overhead
     10 MB Front Squats
100m Jog w/ MB Overhead
     10 MB Cleans
100m Jog w/ MB overhead
     10 MB Wallballs

Accumulate
10 Sit-ups
3 Wall Squats @ 5050
2 Front Squats in rack setup

(First set with barbell, second set heavier)
X 2

STRENGTH

Front Sq

3 rnds of 8

2:00 Rest

WORKOUT

10 Min

50 Abmat Sit-ups
   20 wallballs   20/14    OR    15s for WB 
40 Abmat Sit-ups
   20 WBs
30 Abmat Sit-ups .
   20 WBs
20 Abmat Sit-ups
   20 WBs
10 Abmat Sit-ups
   20 WBs

In remaining time:
Toes to Bar   OR  Knees to Elbow

===

OR

30 Abmat Sit-ups
   15 wallballs   14/10
25 Abmat Sit-ups
   15 WBs
20 Abmat Sit-ups
   15 WBs
15 Abmat Sit-ups
  15 WBs
10 Abmat Sit-ups
   15 WBs

In remaining time:
 Hanging Knee-Raise

BONUS

15-20 minutes Mobility
3 minutes each Adductor
     1 min Cobra (not pictured)
3 minutes each Glute
     1 min Cobra