Day 201

SIX PACK SLAM.

Warm up with one large lap.

Sprint 20 yds, then sprint back backwards, for one minute. Move to a mat and a medicine ball, toe touches, one minute. Crunches, feet on the ground, one minute. Repeat three times.

Run a small lap.

Bear crawls 20 yds and back, for one minute. Holding the medicine ball above your head, full sit ups, one minute. V.N.'s, one minute (sitting on a step, *if you need to* hands on the back of the step, legs extended, bring legs in and out). Repeat three times.

Run two small laps.

With cones about 5yds, 12yds and 20yds, run suicides for one minute. Bicycle crunches, one minute. Leg lifts, one minute. Repeat three times.

Side sprints, one minute (in a squating position, as fast as you can, 20yds). Low plank, feet on medicine ball, one minute. Jack knifes, one minute (legs and arms fully extended, laying on back, bring hands and feet together at once). Repeat for three times.

Toe taps on the step, one minute. Sprint 20yds and back, one minute. Deck slams with the medicine ball, one minute. Repeat three times.