Cross-Training (Pushups) 23:00 [4]
Pushups- 45 sec rest
22 x 2
30 x 2
24 x 2
18 x 2 , then 120 sec rest
35 , then 90 sec rest
23
Core 20:00 [4]
15 sec rest between each exercise
50 x Flutterkick, Scissorkick, Crunches
30 x Side Crunches
50 x unhooked Situps , 30 sec rest
50 x Bicycles
20 x elevators
50 x Situps, Flutterkicks, Scissorkicks
1:00 side plank
1:00 plank