warmup : 5 min cardio
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flat smith / lunge to squat / abs ( crunch , dead bugs , toe touch , etc.)
1. 15 wide / down and back / 30
2. 15 close / down and back / 30
3. 12 reg . / down and back / 30
4. 12 wide / down and back / 25
5. 10 close / down and back / 25
6. 8 wide / down and back / 25
7. 8 close / down and back / 20
8. 6 reg / down and back / 20
9. 4 reg / down and back / 20
10. 20 reg / down and back / 20
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