5 minute abs

so i've heard John say for months that front squats are better than all the sit ups in the world. Today i woke up and knew what he was talking about. my abs were killing me this morning from the front squats yesterday. i like front squats more than sit ups so thats good. Today was a 40/20 workout. i have end of quarter meetings this week at work so i may have to go to night class instead of morning the rest of this week. i've switched over to only yerba mate instead of coffee in the mornings. really trying to focus on anti oxidant consumption now that i eat meat and workout harder. i feel way more alive with yerba mate than i ever do with coffee.

workout
warmup:
kb complex with 25lb kb

Skill(only got 2 rounds)
farmer walk with 2 kbs in hanging carry position. (36k/32k)
Turkish get up (16k/16k)
Heavy Kb swing (36k/36k)
Jacknife x 12 (only got one round of this)

Wod:
4 rounds 40/20 with 90 seconds rest between round
heavy jump rope
double kb clean and push press 45lb kb
superplank(chest to ground pushups)
shuttle run
rope snaps

Diet:
8am Lean Body Shake, electrolytes and 10g of creatine.