HIIT/Abs and Macros

Cardio

5 minute warmup, 15 intervals, 10 minute cool down

Abs

decline crunches - BW x 20, BW x 20, BW x 20
cable crunches - 170 x 12, 170 x 10, 170 x 10
leg raises - BW x 14, BW x 15, BW x 14

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Diet

Calories: 2,190, Protein: 225.9g, Carbs: 175.2g, Fats: 64.0g