[A] Front Squat
Use the heaviest weight you can for each set. Rest as needed between sets.
[B] Tabata Sit-ups
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed across all of the intervals.
[OPTIONAL COMPETITION TRAINING]
[C] 3 rounds for time of:
10 Stone to Shoulder, 52kg (35kg)
1 Pegboard Ascent