AM - THE ABB RIPPER

3 Rounds
400 meter run
50 Butterfly sit-ups
15 Dips
50 Sit-ups with a twist
20 Body Squats
50 Crunches
1 Wall Climb
AT COMPLETION OF ALL 3 ROUNDS COMPLETE THE FOLLOWING
20 Right side Tire Slams
20 Left side Tire Slams
20 Toes to bar

Splits
1 - 8:47
2 - 10:38 Had to get my bike out of the truck for Jordan and adjust the seat.
3 - 10:55 Ha, no excuse here just sucked it up.
Total time - 31:21

This was designed to rip the abbs and it got that done.  I am typing this a day later and feeling it.  I actually felt good first and second round.  Third round it was all I could do just to throw my torso up and complete the reps.  What fires me up the most is my lady runners asked for an abb ripping workout.