HARD CORE by Ash Branz

Warmup: Rower Superset

See
notes

3 sets

N/A

10cal Row + 10 Row Jump Overs (5 Each) x 3

Cable Crunches with Rope

8-10

As many as
you can!

30-45 seconds between sets

Add weight each set. Try to complete 10 reps,
when you can't do 10, do 8, when you can't
do 8, return to starting weight for one last set.

Hanging Leg Raises

10

3 sets

30-45 seconds between sets

On last set, do as many as you can!

Sit-ups on Incline Bench

Leg raises with Pike on Incline
Bench

Superset

10

3 sets

Take 1-minute rest at the end of
Superset

Superset!!

Cable Wood Chop on Swiss Ball

10 Each

3 sets

30-45 seconds between sets

Start on weaker side, than match effort

Cable Oblique Crunches

10 Each

3 sets

30-45 seconds between sets

Start on weaker side, than match effort

Plank Hold

Until Failure!

3 sets

30-45 seconds between sets

As long as you can!