#TitanUpin30 Week 3 Workout + Booty HIIT with Julia, some jump rope & yoga.

Here’s my 3rd contest entry. I really want that $600 worth of new fitness equipment! That said, this kicked my ass. Granted I was a bit veklempt when I started the WO. Then I followed it up w/ 3-hours of house painting. I stop when I get fumed out. Charlie bought me a respirator, but I can’t stand wearing it.


Warm-up: 10/30×6=4min jump rope.

#TitanUpin30 Week 3 Workout + Booty HIIT with Julia

TitanUpin30 circuit: 3x
1. 10 Back Squats with a 3 pulses in squat position BL sandbag
2. 10 KB Single Leg RDL with row one, 35lb kettlebell
3. 10 Goodmornings BL sandbag 

NO Rest Tabata 20:10 8x 4 minutes @11:49
HipThrust +seated abductors (during the 10sec) sandbag & ppl band. Shoulders on (padded) bench.

Booty HIIT: 30:15 6x I hadda increase transition time for moving stuff around in my small corner. And the swings w/ my heaviest KB really wiped me out! Had to pause set ½ way thru. Messed up intervals starting back up so threw in 4 more skater pistols & fell over once. LOL. I can’t rush those!
1. burpee hang clean 20s
2. alt curtsy step downs 15s
3. swings 45lb kettle bell
4. skater low lateral lunge and pistols

NO Rest Tabata
Bulgarian to SL pushup + decline plank glute raises 15s

Time including warm-up, 59min


Full Body with Core by Kristin R & a bit of yoga

OK that killed me. Was doing house painting most of the morning & to mid afternoon, minus a quick lunch break.


Full Body with Core by Kristin R

  • I changed the order all around here, starting with the last move (the finisher) and then doing the 2nd to the last move.

Finisher: 4x √, √, √, √ (time = 16:30)
1. Dropset Manmakers: 3 diff weights, 2 reps per weight 3 reps w/ 20s & 3 reps w/ 15s. I don’t have enough dumbbell weights for 3 drops. 
2. 10 Knee tucks to low boat 2lb ankle weights
3. 10 Leg lifts w/ a twist @ the top (5/side) 2lb ankle weights

Combo Move Pyramids / Evens: 10-2 (all reps on each move before going on to next move) I did this 10s, moves 1-3, then 8s, then 6s etc. Seemed like it’d be less painful that way. (Time = about 23:10)
1. Repeater kickthroughs (Start in lunge. All reps on one leg & then stay in lunge & rows w/ opp arm to fwd leg) to sa row in lunge 26lb kettlebell
2. Bulgarian to SL Pushup 15s, 10 Bulgarians & 10 SL push-ups
3. Ball Squeeze Feet Elevated Shoulder Taps to Slider Ball Pikes

Circuit – 3x √, √, √ Really dragging by the time I got here! I took a break after every round (w/out pausing timer. HR still high so… it counts!)
15 Pullover to Press 15s I love lat pullovers, but it was hitting the wonky spot in left tricep, so I swapped flies for pullovers rounds 2 & 3.
12 Back Squat BL sandbag
10 Staggered Burpee Snatch (5/side) 20. Figured out in the 3rd rnd it’s much faster to pass one weight back & forth, rather than using 2. Man, J does 40lbs!!! I was going to use my 26lb kettlebell & forearm guards, but my left forearm is still sore from I’m not sure what. Plus I was tired, with painting all morning & a bit in the afternoon, more from the fumes than activity. 
8 Hang Clean & to Press-ups 20s Less than ¼ of what J’s doing (84). I do suspect that a barbell is easier than dumbbells for heavy weight. More stable. BUT THIS MOVE STILL F-ING KILLED ME!!!

Tabata Pairs: @ 19:30 Strongly considered skipping these! Instead I took another non-paused break. And dropped the idea of the little bit of added weight for the first move of first pair.
1. Rocket Step up Rev Lunge Switch 10s
2. Switch Lunge & SA clean & press (in lunge) (jtm_fit Move) 20

1. Windmills Narrow trikonasana position. 26lb kettlebell in lowered hand (which moves down a bit in front of the out-turned leg) / 15lbs in OH hand. One side per round.
2. Pushup T-Stand & Press (switch tstand arm each round) 15s. Julia does 2 tstand presses each rep. Wasn’t going to but I was sick of all the push-ups!!!

Time = 1:18

Easy yoga to close. Should’ve done more but…














Stiff but totally necessary Astanga

How long has it been? I could figure it out but won’t bother. However long, it’s inexcusable, just because I know my body will suffer, and I need the stress reduction.

My twists and hip flexors were the tightest. I didn’t add any timed poses after Laghu Vajrasana, nor did I do any Kapotasana “research” poses, to borrow a Tim Miller term. I never even attempt the whole thing! I did the full pose maybe once or twice in 2015 but even though actually doing it again sometimes seems like a good idea in theory

Didn’t do any jump rope warm-up either b/c I’ve been so stiff and gimpy. HR was below walking level. All things said, happy I followed through. I really gotta get in a session a week regularly.


Poses Comments
Suryas & Standing Fundamentals w/ standing arches in the 5 Surya As, no weights, with hanuman & samakonasana, 5-breath handstands @ the end
Primary+ Skipping 3 poses of primary w/ added LBH. Did Janu Sirsasana C today, the only one of the 3 I ever do, when feet or toes are crampy.
Ardha Matseyendrasana, var through the legs bind
Shalabhasana A, B
Bhekasana, 1/2 & full
Dhanurasana A, B
Ustrasana hips to wall, keeping them fwd
Laghu Vajrasana
Urdhva D come to standing
Dropbacks 3x
Ticks 3x
Finishing with 5min savasana

BodyRock – Ass, Thigh & Leg Workout, ass & thigh burnout, abs, yoga

This was good, a sort of moderate set. It was like 40min of real work, then a couple burnouts and some stretching. Felt good.


BodyRock – Ass, Thigh & Leg Workout

  • I did 15/50 & broke it into two halves, each set being 18:25. I liked using my 45 and 35lb kettlebells in the 2nd set. I’d add more of that next time.
  1. Box squat to jump: lower butt to bench & jump up ppl band
  2. Squat pulse x2 & stand BL sandbag
  3. Touch down: jack feet out & in, touching floor w/ fingertips ea time.
  4. Stationary pulse pulse x2. Come up & SA press-up (same arm as leg that’s extended backward 20. Might be easier to balance holding a 20 in the non working arm too. I had mine out to the side for balance this time.
  5. Switch lunge
  6. Other side, stationary pulse x2 & SA press-up
  7. Squat jump w/ alt rev lung jumps
  8. Step up & leg outOrng band. Next time, hold 10s. Stand parallel to bench, foot stays on bench. Lift non supporting leg out to the side on the up. Lisa does a SA press-up, but w/ my right knee thing I didn’t want to do too much stepping up w/ added weight, or anything involving balancing on one leg while stepping up.
  9. Step up & leg out: Other side
  10. Jumping side lunges, touching floor w/ fingertips of opp hand in middle Kept the banded sides together.
  11. Sump pulse x2 & stand BL sandbag
  12. Jump squat elbow to opp knee
  13. Bulgarian 15s Changed this move. Also 14 & 16.
  14. Jump rope
  15. Other side Bulgarian
  16. Jump rope
  17. SL box squats Alt sides. Normally I’d do one and then the other, but the break just happened to fall here & I though alt would be better in that case. I’m weaker on the left so went a smidge over to finish equal.


  1. Jump rope
  2. SL box squats Alt sides again.
  3. Fwd kicks (while jogging) & punching out w/ arms alt
  4. Step up & SA press up, opp hand, supporting leg’s foot stays in bench. Non working leg kicks to the back on the up & squeeze 20
  5. Swings 45lb kettlebell
  6. Step up & SA press up other side
  7. Jugglers
  8. Curtsy lunge w/ pulse x2. Come up & leg kicks out while same arm as moving leg presses up. 15lbs in press-up hand, 26lb kettlebell in the other
  9. Jumping alt side curtsies w/ a squat in the middle
  10. Curtsy lunge w/ pulse x2 Other side
  11. Squat w/ alt leg lifts Orng band
  12. SL DL pulse down x2. Bring it up w/ knee up 35lb kettlebell?
  13. Squat jump w/ alt rev lung jumps
  14. SL DL pulse down x2 Other side
  15. Jump rope
  16. Wide leg squat pulse Accidentally did this instead of next one, but I’d already planned on adding an interval to have even halves.
  17. Wide leg DL pulse x2 Sandbag, held in bent arms

I always love Michele’s abs. I don’t know why I can’t write satisfying sets for myself, but I can’t seem to. So I repeated the burnout set from her last WO, that I did this past Sat.

Quickly written ass & thigh burnout

  • I did 1 round 10/30×14 (7 moves per side basically) = 9:20min. Could’ve used another 2 moves per side on outer thigh tho… Used 5lb ankle weights here. For 2 donkey kick moves per side added a 5lb dumbbell behind bent knee.

Bonus: Abs 10/50 1 round @1:04 in vid

  • 10/50=10min. This time I wasn’t as tired, as I’d done a much shorter WO, so I added 2lb ankle weights. Made it really challenging! In this case, break for some obliques, with the feet on the floor, would be a good thing. I also think I’d like to add that back of butt move where you’re on you’re belly, legs bent, heels touching & pressing up little pulses toward the ceiling. I really like that one.

1. Right foot cross over left – Crunch upper body off floor
2. Right Leg Lift & Lower – hold upper body off floor
3. Both legs up Reverse Crunch (add oblique crunches twd RL, next time, that foot crossed over other leg.)
4. Crunch Knees in & Press legs out open wide
5. Left foot cross over right – crunch upper body off floor
6. Left leg lift & lower – hold upper body off floor
7. Both legs up Reverse Crunch (add oblique crunches twd LL, next time, that foot crossed over other leg.)
8. Crunch knees in & press legs out open wide
9 Flutter Kick
10. Hyperextensions
(Add on the belly, butt squeezers next time, for a total of 13 moves per rnd.)


Ad lib, my own thing.
























Crush that Total Body Workout

No wonder I wasn’t quite 100% in my WOs lately. I literally had an infection in my skull.

I’m so, so, so grateful to my main workout ladies, Michele and Julia. I don’t know what I’d do without them.


Crush that Total Body Workout

Warm-up: @ 1:45 ? maybe skip & do part 1 as a warm-up

Part 1: 15/45×9=9:45min @7:30
1. Plank, Updog, Pike & hop In to Clean & Press 20s No barbell! WANT barbell!
2. Overhead Shoulder Press 20s (1st rnd & 2nd, 10-12) This was a heavy weight 4 me for just presses. Rounds 2 & 3 counted reps for 2nd & 3rd move, to get thru them.
3. Kettlebell Swing 45lb kettlebell (1st rnd & 2nd, 25-25)

Part 2: 15/50×6=6:30 – (Repeat 3x’s) @ 16:54 √, √, √
1. Incline Push-up to Box Jump Hands on bench.
2. Incline Plank Rotation right then left to Push-up Tuck Box Jump 1st rnd – 10s. 2nd rnd – 15s. I wanted to do the side plank press-ups & be on the floor here
3. Surrender down, leg closest to bench – Step up knee-up, outside leg – Down to Criss Cross Jack, inside leg crossing in front Stand parallel to bench
4. Other side
5. Elbow Plank Jack 5x, Bring knee in to opp elbow, both sides. I added the knee-in/s b/c I didn’t wanna just plank jack the whole time!
6. Commando Plank Down/Up to Shoulder Tap

1. Jack w/right arm overhead pull 15x 10lbs. Jack out & reach dumbbell down toward floor. Jack in & weight goes up over head. Sort of a mini snatch.
2. Jack w/left arm overhead pull 15x
3. (Curl Position) Front Raise to Side Raise 15x 10s Couldn’t remember M’s position exactly so did my usual, arms only slightly bent. Probably harder w/ a longer lever. This was most challenging move of this reps set. 90 lifts with 10s here is a lot! This is one place I wouldn’t bump up to 12.
4. Dumbbell Burpee Push-up to Fwd Lunge w/Overhead press 10x 15s, Alt legs, 1=1
5. Front dumbbell Raise Front of chest/Squeeze & Row Back 15x 1st rnd -5 & a 3 in ea hand. Didn’t like holding onto the 3s w/ my thumbs tho. 2nd rnd – changed to 5s and 2lb wrist weights. That felt too easy & was only work on the eccentric lowering from front raise, @ end of each rep. [NEXT TIME – DO ALL ROUNDS LIKE THIS: 3rd rnd – changed this to assisted pull-ups, so I could hammer ’em out. Blue crossfit band.]

(Repeat from the beginning)

Paused the monitor here & took a longer break. Then joined in w/ the vid.

Part 3: Stopwatch @ 50:42 3X I thought this was ONE TIME, from the breakdown. Guess I missed something! When done the first round & M goes, “Now we’ve gotta do that two more times,”  I said, “WHAT????”, in tones of outraged incredulity.
1. Plant Left foot on yoga block Bench – Plies Squat to Front Bench Lunge 10x
2. Other side
3. Elbows Bent at chest (parallel to floor) Pulse in & open straight out 15x
4. Circle overhead and around lower to side 10x

Low Broad Jump Burpee Push-up to 4x bunny hop Duck Walk Back 8x These were particularly heinous, at this point. Upper body was spent.

Bonus: Abs 10/50 1 round @1:04 in vid. BTW I was at 1:21 on my monitor. Loved!!!
1. Right foot cross over left – Crunch upper body off floor
2. Right Leg Lift & Lower – hold upper body off floor
3. Both legs up Reverse Crunch
4. Crunch Knees in & Press legs out open wide
5. Left foot cross over right – crunch upper body off floor
6. Left leg lift & lower – hold upper body off floor
7. Both legs up Reverse Crunch
8. Crunch knees in & press legs out open wide
9 Flutter Kick
10. Hyperextensions

Time = 1:33


About 7min.

Yoga, Summer Body Scorcher Pt 2 & more Yoga

My right knee felt a lot better this morning, after having been careful of it the past few days. At first I was going to do a lower body BodyRock I’d recently detailed, but no. Too stiff! So stiff that I wanted to start off with stretching, but not do any more than the introductory part of Ashtanga. I’ve neglected it completely for months now.



  • Suryas, w/ standing backbends, & fundamentals, w/ a Hanuman / Samakona in there, and the two, 5-breath handstands @ the end. First 3 poses of primary.
  • Time = 29:06

Summer Body Scorcher Pt 2

  • Time for this set: 32:03
  • The first set of this routine, which I did last Friday, is definitely the hardest, but it took Julia 37min to my 56. Granted I was using clunkier, slow-ya-down equipment & a heavy weight, for me, for one SA move.

Regular pyramid 5-1 full reps each move. (Do 5 reps moves 1-3, then 4 etc.)
1. Clean and press + star jump 20s (one clean & press & one jump = 1 rep)
2. Decline shoulder taps + face melters 2 shlder taps & 2 melters (alt feet) = 1
3. Pike push-up + plank jack + bear row 20s Bear position was ok on the knee, tho I found this move super awkward

Tabata pairs @ 45:45
1. Pushups + bent rows 20s
2. Alt SA clean & press-up snatches 26lb kettlebell

1. Weighted heel clicks + lateral raises 10s + 2lb wrist weights
2. Dive bombers + box jumps

Leg finisher from JTM Fit 3x @55
DL 10 reps 35lb & 26lb kettlebells, switching hands ½ way thru
Rev lunges x10, alt legs 1=1 BL sandbag
Weighted squat jump 10 reps 26lb kettlebell This was tough w/ only the lightest bell!!!


Virasana, Supta V, Malasana & a few other things.

#TitanUpin30 + Tabata Week 2 Challenge

When I started, I was glad I’d carried most of my equipment downstairs the day before, even if it does look like this. I had to back up the camera more with this moves, and I cannot do that upstairs.

This is why I live upstairs 95% of the time! The dog people do not so much like cleaning up after the dogs, and are somehow ok with hanging out in that.


Warm-up: 10/30×6=4min jump rope

#TitanUpin30 + Tabata Week 2 Challenge

Challenge Moves
1. 5 plyo push ups hands & feet leave the ground. I did these Nakrasana style (see Ashtanga).
2. 10 SA plank-hop to box jumps 5/arm
3. 10 plyo box planks alternating toe taps and plank hops Feet elevated. Touch foot to opp hand, both sides, then wide plank hop.

Time pyramid: 6 minutes: @3:45. ea interval is a dif length & I don’t know how to set up my timer for that, so I had to follow along w/ vid for this set.
1. Manmakers 20s
2. DL + clean and press 20s If I could just win this damned contest I could get a barbell & some plates!!!

Challenge Moves – 2

Tabata pair: 4 minutes
1. Decline burpee back fly 10s (would use 12s if I had ’em.
2. Step up rev lunge and switch 15s (going light here b/c right knee)

Challenge Moves – 3

Tabata time pyramid @ 20:05
1. Clean and split lunge press-up (alt legs) 15s
2. DL plank hop squat jump 35lb kettlebell & 26lb kettlebell? Can squat jump & 180 turn to keep alternating which side the weights are on

Challenge moves 20:10 4x each move @ 26:58 I had really bad for at the end but I did all the plyo push-ups on the ground, moving forward and then backward, astanga style.

Over the Gate & Up the Stair, to Linda’s Place We Go

The next part of my WO was getting the roughly 170lbs of equipment (151lbs weights, and manuka mat & laptop) back over the puppygate (see pictures of obstacle course below) and back up the stairs and down the hall. Not pictured: ladder blocking half the aisle and cat toys and other stuff in the narrow hall. Not too much storage up here! Plus we are ever so gradually working on repainting, which is desperately needed (unless you’re blind.)

You’ve gotta get yourself and your leg from the stool, over the gate and onto the block, which you have to slow down & think about if you’ve got full hands. Plus I know from experience if you step on the block wrong (right side pix) it can slip off the yoga blocks it’s placed on. Non bueno! But I’m glad that gate is there! Otherwise the entire house would look like a rodeo bar / squatters’ den.


After typing these notes I was like 56min in so decided not to do another set. Meh. I wanted to stretch & I’ve still gotta process upload & tag the video, for the contest entry. I did some non-vinyasa asana.

Gotta upload & process the video now, then look for music, tag & post yadda yadda. I’m like fucking Anne Hathaway in an Oscar campaign w/ this contest.




No Equipment Full Body Vacation Workout #10, 2nd time

Did a no-equipment WO, one of Julia’s vacation series. I think I’ve hit them all at least once by now. Repeated one already…. I should try her others, but I knew I’d liked these so… My right knee is still gimpy and I can’t be trusted to go light when using weights w/ lower body moves so…


No Equipment Full Body Vacation Workout #10

  • First time was 9/5/17. Was dealing with bad air quality at that time. The fire season lasted longer last year! I’d forgotten.

SET 1: HIIT 50:10 2x

1. 4 squat jump + 4 pushups 4 plank hops
2. RL curtsy lunge + pulse tap to squat pulse
3. Yoga tricep pushup to dolphin
4. LL curtsy lunge pulse tap to squat pulse
5. Double star burpees 2 jack push-ups, 2 hops fwd, 2 star jacks

SET 2: Tabata Pair 20:10 8x
1. Split lunge front toe hops
2. Toe touch plank jacks

SET 3: HIIT TABATA 20:10 4x each move
1. Commando jacks and star jumps
2. Switch foot mtn climbers and 2 lunge hops
3. Plank 3 way knee tuck to pike glute raise
4. Rollback jump for height
5. 4 oblique hops & low jack From 4th oblique hop, hopped to ctr & came up to low squat, bunny hop. This was my least liked move. Might change it if I do this WO a 3rd time.

SET 4: HIIT 30:5 3x
1. Crab kicks
2. RL rocket lunges and lunge pulses
3. RL plank glute raise to scorpion hip dip
4. Jugglers
5. LL rocket lunges and lunge pulses
6. LL plank glute raise to scorpion hip dip

SET 5: TABATA pair 20:10 8x
1. Toe touch jacks 2 star jumps
2. Handstand shoulder tap Modified this move slightly last time & changed it again. I’m liking working on the handstand shoulder taps lately, and shorter intervals are better-er!

Paused 4 the first time here, last time. This time I didn’t pause the video at ALL, even when J said to take a break. I think that’s a first!

SET 6: HIIT TABATA 20:10 4x each move
1. Commando jacks and star jumps
2. Switch foot mtn climbers and 2 lunge hops
3. Plank 3 way knee tuck to pike glute raise
4. Rollback jump for height
5. 4 oblique hops 2 squat pulses

SET 7: HIIT 50:10 2x This was kind of a resting set, which was nice.
1. Frog pushup jump fwd and back
2. Frog pumps
3. Hip up leg lifts
4. 3 pivot squats and 3 sumo hops
5. Ab leg lifts

SET 8: Tabata pair 20:10 8x
1. In and out squat jumps
2. Mat hops

SET 9: HIIT TABATA 20:10 4x each move
1. Commando jacks and star jumps
2. Switch foot mtn climbers and 2 lunge hops
3. Plank 3 way knee tuck to pike glute raise
4. Rollback jump for height
5. 4 oblique hops 2 squat pulses

Time = 1:16 (last time was 1:21)

Shoulder Burst WO & Low Impact Booty Burnout

I got my watercolours out today and I got a workout in, at the hotel gym.

Unforunately right knee is still sore & possibly more-so. It’s a “thing”.  I had to be really careful picking my way around on the beach rocks, earlier today. Also I was wearing Danskos! NOT the shoes you want for that kind of thing. When your foot turns to the side it crunches your metatarsals nicely, lol.



Warm-up: Jump rope 10/30×6=4min

Shoulder Burst Workout

Set 1: Tabata pair 20:10 8x 4 mins
1. Shoulder Press SSD 20s. Harder than expected & then remembered yesterdays SA clean & press-ups w/ the 26lb kettlebell.
2. Ball Reg pushup to pike push-up

Set 2:
1. Lateral Raise 15, 12, 8 10s. For round 8 picked up the 3s too, hanging on them w/ thumbs, for 13lbs ea hand. Thought I’d finally have a chance to use 12s here but f-ing hotel had only one dumbbell in that weight.
2. Burpee Upright row 15, 12, 8 15s Julia was almost done the burpees in 12 round by the time I finished the 15, so I paused the vid & put on my music, lol.

Lat pulls – 70lbs – 8 reps

Set 3 30:10 3x 6 mins Could’ve really used those goddamn 12s!!!
1. Rev grip row 1st rnd 20s, then 25s, just b/c I finally had access to some. Bulky for rev grip. 2nd round did palms in, then switched back.
2. SSD Front raise 10s
3. Shrug to back fly on bench ball 10s

Set 4: 50:10 2x 10 mins
1. 6 way shoulders
2. divebomber pushup burpees
3. plank rows 20s
4. manmakers 15s – changed push-ups here to tricep style
5. handstand tap Hit failure here maybe 5sec before end of 2nd round, but I’ve been hitting the shoulders hard last couple days

Low Impact Booty Burnout

  • Have done this one at least once before. Was going to do another low impact Julia, but it was push-up heavy & I thought I’d had enough of those for today.

1. Clams/clam pulses RL
2. Clam kicks RL
3. Clams/clam pulses LL
4. Clam kicks LL
5. Side leg circles clockwise RL OMFG!!! I know I’ve done this routine before, but even w/out ankle weights these leg circles were BRUTAL for me today.
6. Side leg circles counter clockwise RL
7. Side leg circles clockwise LL
8. Side leg circles counter clockwise LL
9. Side leg pluses RL
10. Side leg rainbows RL
11. Side leg plulses LL
12. Side leg rainbows LL
13. Glute Diamond leg raises
14. Glute Scissor legs
15. SL bridge glute raise + lift and lower leg RL
16. SL bridge glute raise + lift and lower leg LL
17. Tabletop cross over knees RL
18. Tabletop cross over knees LL
19. Fire hydrants RL
20. Fire hydrants LL

Summer Body Scorcher Pt 1 & some yoga

I hate working out in the morning, but we’re leaving midday to go to the coast & I had to get something in, just in case there’s no place to exercise at the hotel. I emailed them asking if there was any room around the pool, but they didn’t bother responding. I packed my HR monitor, sneakers and a jump rope. I’ll take my laptop… If there’s any space, I could maybe get in a no-equipment routine one of the days…

Here’s today’s! It’s just the first set of a recent Julia. Took her 37min. Took me 56, lol. I’m slow ANYway, but then since I’ve got limited weights, I take extra time putting on & taking off wrist weights, just so I can bump things up a LITTLE. I changed the single arm snatch to a SA clean & press up w/ my 26lb kettlebell tho. Got forearm guards for that b/c I got all bruised up doing it. w/out, when I first got it. 30 total reps each arm = not bad.


Summer Body Scorcher

Combo moves pyramids Evens 10-2 for each move before doing the next move, ex 10 DL, 10 plank hop, 10 squat jumps & go thru all the sets before moving to move 2.

  • My time: 56:04.

1. DL + plank hop + squat jumps 20s & 2lb wrist weights, rounds 10-6. 
2. Chest press + leg drops 20s + 2lb ankle weights. Keep legs at a slight angle during chest press to keep core engaged.
3. Step ups +rev lunge 20s. 10 LL step-ups & 10 LL rev lunge. Then 10 RL step-ups & 10 RL rev lunge, etc. 
4. Pushups + bent rows 20s.
5. SA clean & press up, alt 26lb kettlebell – considered halving but no. Put on my forearm guards for this. 
6. Weighted heel clicks + lateral raises 10s I didn’t notice the lat raise until I thought I was one w/ the 8rep round. So did 18 reps before moving onto last move of that round.
7. Dive bombers + box jump

I’ll do the rest of this some time next week

Regular pyramid 5-1 full reps each move. (Do 5 reps moves 1-3, then 4 etc.)
1. Clean and press + star jump
2. Decline shoulder taps + face melters 2 shlder taps & 2 melters (alt feet) = 1
3. Pike push-up + plank jack + bear row 

Tabata pairs
1. Pushups + bent rows
2. Alt SA snatches

1. Weighted heel clicks + lateral raises
2. Dive bombers + box jumps

Leg finisher from JTM Fit 3x
Dumbbell dL 10 reps
Front rack rev lunges 5/leg
Weighted squat jump 10 reps