4 rounds: Abs, then cardio:
10 of each, each round
bosu crunches with medicine ball
machine crunches
hanging leg raise
ball crunches
decline leg raises
cardio circuits:
1. 5 min bike sprints 30/30
2. 5 x 20/40 treadmilll sprints (@10.5 mph)
3. 500 jump rope
4. 5 min incline walk (12 percent at 3.4 mph)
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