After each set, 10 ab-wheel roll-outs
As quickly as possible
100 Double Unders 10 Wallball 75 Double Unders 20 Wallball 50 Double Unders 30 Wallball 25 Double Unders 40 Wallball
For the ab-wheel roll-out you can also use a barbell with 45# plates on each side. Focus on squeezing the glutes while rolling forward to maintain a strong midline. Keep the arms locked out as you roll the bar or ab-wheel away from you. Pivot forward on the knees maintaining a neutral spine the entire way out and back.