Part 1
40-30-20-10 Reps
Torpedo Russian Twists
Flutter Kicks
Bicycles
Part 2
21-18-15-12-9-6-3 Reps
Power Curl and Strict Press
Shoulder Taps
Note: The Power Curl and Strict Press is a single movement. To complete, you’ll power curl to shoulder and press out overhead. That’s one rep. You’ll do that 21 times to complete your first set.
New to the Program? View our Workout Key.
