For time:
30 reps sandbag shoulder (65lb. W, 85lb. M)
Then, 4 rounds, or 18 minutes (whichever comes first):
Sit-up ladder
Round 1:
6 Ab wheel roll-outs
8 360 sit-up
10 Knees-to-elbows
12 V-up
24 Abmat sit-up
Round 2:
12 Ab wheel roll-outs
16 360 sit-up
20 Knees-to-elbows
24 V-up
24 Abmat sit-up
Round 3:
24 Abmat sit-up
24 Ab wheel roll-outs
32 360 sit-up
40 Knees-to-elbows
48 V-up
Round 4:
24 Abmat sit-up
48 Ab wheel roll-outs
64 360 sit-up
80 Knees-to-elbows
96 V-up
Maintaining quality of movement, work through as many rounds/ partials as possible in 18 minutes. (Ex. Completion of rounds 1 & 2, plus Abmat in round 3= 2.1)