WWO 13: "Abs of Steel"(?)

There was apparently an inside joke in Krav last night that I missed. So, in honor of Karen and Shelley and their respective metal parts (weather permitting):

• TGU (5 per side)
  V-Ups (15)
  Supermans (15)
  Side Bends (10 per side)
  Rotating Dead Lifts (10)
  Russian Twists (30 2-count)
  Sicilian Crunches (10)
  x2


• Throwdowns


• Mark Hatmaker Crunch Circuit (10 slow crunches per position)
  1. Feet down, knees together
     
  2. Knees apart, feet together
  3. Feet up, knees together
  4. Knees apart, feet together in the air
  5. Pike
  6. Legs in V
  7. Right knee up, left leg parallel to and off the ground
  8. Left knee up, right leg parallel to and off the ground
  9. Right side crunches
  10. Left side crunches