HIIT/Abs and Macros

Cardio

5 minute warmup, 15 intervals, 10 minute cool down

Abs

crunches - 30 reps x 2 sets
hanging leg raises - 12 reps x 2 sets
weighted decline crunches - 45lbs x 8 reps x 2 sets
weighted seated cable crunches - 80lbs x 8 reps x 3 sets

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Diet

Calories: 2,330, Protein: 224.8g, Carbs: 200.7g, Fats: 70.2g