MAXIMUS ABDOMINUS

A1. Ab Sprinters: 4 sets x 30 sec
A2. Mountain Climbers: 4 sets x 30 sec
complete A1 & A2 then rest 30 seconds
superset w/other exercises for active recovery

HOCUS POCUS B!TCHES

1 Arm Dumbbell (Db) Shoulder Press L/R - Pyramid Up & Pyramid Down: 4 sets x 6,6,6 reps (light, medium, heavy)
1st, 3rd set pyramid up: light, medium, heavy DB
2nd, 4th set pyramid down: heavy, medium, light DB
left 6,6,6 reps; right 6,6,6 reps; rest 60 seconds