HIIT/Abs and Macros

Cardio

5 minute warmup, 15 intervals, 10 minute cool down

Abs

crunches - BW x 30, BW x 30, BW x 25
weighted decline crunches - 45 x 10, 45 x 10
seated cable crunches - 80 x 15, 100 x 10, 80 x 15
leg raises - BW x 14, BW x 14, BW x 14

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Diet

Calories: 2,108, Protein: 224.7g, Carbs: 150.4g, Fats: 60.6g