You're not serious until you've licked the top of your shaker bottle.
*Perform a set every 4:00
Use the same weight for all 5 sets as long as they are in the 80%+ range of their 1 RM for all set.
Metcon (No Measure)
3 X 0:25 L-sit hold
50 Abmat sit-ups
*Slow and controled not arm swing
1:00 Band resisted plank hold
1:00/1:00 couch stretch
*Modify to a tuck
Modify to 35 reps
Modify to no band and/or to 2 x 0:30