Deadlift: follow Wendler
WOD:
Tabata: 4 exercise's , 8 sets
20 sec of work, 10 sec or rest
Bicycle crunches:
Lie on your back with hands behind your head. Lift head and rotate to bring elbow to opposite knee, then switch sides Continue alternating sides to work the abs, especially the obliques.
Supermans:
Lie prone, and lift arms, legs, and head off the ground and hold the position.
Side elbow plank:
Roll body to side with feet stacked, Even number on each side . Each plank will count as 1 rep)
Opposite arm and leg reach on all fours:
Start on hands and knees, reach the right arm forward as you reach the left leg back, keeping torso stable. Come back to all fours and switch sides.
Abs Day!
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