Abdominal Assault

1) 4×25 ab wheels

2) 4×12 heavy reverse crunches with ankle straps to low pulley

3) 4×25 wipers hanging from chin-up bar

4) 4×15 reverse crunches ankles to chin-up bar

5) 5 sets of 3 part ab medley. 20 reps per part

6) 3×50 medicine ball twists