Adjustable for a quick or regular workout fellas! Lets do this!!!

Busy day ahead.  Workout times will normal for some crews but all over the map for others. Do your best with the time you are giving.  Work hard!

Warm up, prehab
-Start with Tabata on bike/treadmill when you are warm:
20s work: 10s recovery x 8

Pyramid!
(#reps/set = 10...9...8...7...6...STOP!...Abs..Done)
-if time allows, or for increased difficulty, add in rounds 5...4...3...2...1

Push ups on ab ball  {alternative push up challenge: click here; For decreased difficulty, remove ball}
Inverted Row on TRX
Row/Squat on Bosu
Hamstring curls on ball or TRX
Hammer Curls/Bicep Curls (alternate between the two on each rep)
T-Bar Row
Incline push-ups on TRX
Cross Body Plate Drive
Pop Squats
Concentration curls

ABS
3 sets:
Banana Rock x 30
Wide Knee abs x 40

STRETCH!