Warm Up
30 Cal Bike or 4 Lap Run
10 each Dead Bug
10 each Bird Dog
10 Inchwoms Push Up
10 Air Squat
Metcon
HIIT.06.07.18
WHATS YOUR SUPER POWER?

Dropset – Sand Ball
Working in interval for 45 sec work and 15 sec rest.
Get 1 min rest every 5rounds

50 Reps of Your Super Power
10 Abs Roll
10 each Abs Twist with Ball
10 each Plank with Ball Transfer
10 Sit Up and Throw

Repeat the set but reduce 10 reps
of your Super Power Move till you reach
your last set of:
10 Reps of Your Super Power
10 Abs Roll
10 each Abs Twist with Ball
10 each Plank with Ball Transfer
10 Sit Up and Throw

*Once you finish, you need to wait till everyone
done and do 10 V Ups and 10 Superman while
you waiting!