“AB”-ril Workout #30: Perform after you have completed the warmup or at the conclusion of your workout.
3 tests to see how you have progressed this month. After each test, make sure you rest until recovered.
#1: Max reps Sit-ups in 2 minutes
#2: Max reps Mountain Hoppers in 90 seconds (each leg counts as ½ rep)
#3: Max time Superman Hold (legs and arms must not change positions during this hold. If the arms or legs start to buckle, you are finished with the hold.
Buy-In: 2 minute 15-yard Shuttle Run – Mark off a distance of 15 yards and sprint out 15 yards and back 15 yards as many times as possible in 2 minutes. Each 15 yard segment counts as one rep. Record your reps.
*Rest 1 minute
Complete as many rounds as possible in 15 minutes:
12 Box Jumps or Step-ups
12 One-Arm Kettlebell Front Squats (6/arm)
12 One-Arm Kettlebell Press (6/arm)
*Rest 1 minute at the conclusion of the 15 minutes
Cash-Out: 21 Burpees
Post your shuttle run results, rounds, and the results of your “Ab”-ril tests to comments.