21 Calories AFAP 
18 Calories AFAP 
15 Calories AFAP
**Midline Work**
21 Calories AFAP 
18 Calories AFAP 
15 Calories AFAP

Midline Work:

• 45-second plank hold
• 30 sit-ups
• 15 v-ups
• 30 russian twists
• 45-second plank hold

Men’s VC workout with David and Matt. David and I rotated on the rower while Matt opted for the assault bike. Get your heart rate up, trash your midline, and then hold on to your heart and lungs for dear life. Try to match or exceed the pace set on the initial round of sprints on the way back.