PURE Strength Workout #1 & abs


Occurred to me that I could just “get over” the idea that a WO should always be 90min. Wahoo TICKR says I burned 642, so it was probably about half that. That’s ok! Normally I rest on Thursdays. I think maybe I’ll do another Astanga tomorrow, on my birthday.


PURE Strength Workout #1: Booty by Jamie B

Banded Superset | 12 reps each, 4x √, √, √, √ orange band. If I do this routine again I might cut it in half and do ppl band here & heavier weights move 2.
1. Side Step Squat (feet start together, step out to 1 side and lower into squat, alternate side steps each rep) BL sandbag
2. Alt Sumo Pulse Box Squat + Full Sit (toes pointed out, lower down to just above bench and pulse x3, rise fully, next rep sit fully on bench and rise, continue alternating each rep- legs wide enough apart to keep tension on glutes throughout) 1st rnd – 35lb kettlebell – too heavy! 20lbs next 3 rounds

Tri-Set | 4 sets √, √, √, √
1.Reverse Lunge + Static Lunge x8/leg (step back into reverse lunge, keeping feet planted rise up, lower back down and then step back to start = 1 rep) BL sandbag
2. KB Sumo DL + Squat Rise x8 (KB held low between legs, toes pointed out, lower down into DL, bend knees to lower into low squat, rise up from squat = 1 rep)
3. KB Sumo Squat + DL Rise x8 (same feet placement as above, opposite movement, lower into squat, straighten legs and rise in DL) 35lb kettlebell – I could’ve used my 20s but the grip was comfy on the bell. 

Banded Superset | 4 sets ppl band
1. Hip Thrust + pulse x10 (back on bench, hold at top for 3 count- final rep for a count of 20 sandbag across hips
2. 3-way Abduction x20/way (sit on edge of bench, 3 ways = leaning back, sitting upright, and leaning fwd- keep core tight)

Tri-Set | 3 sets Seems like this set should’ve been first!
1. Dropset: SL Romanian DL x8/weight, reduce weight by ½ and repeat on 1 leg before the other) 1st rnd 20s / 20, next 2 rnds 15s / 20
2. Wide Glute Bridge x20  1st rnd body weight, feet elevated, next 2 rnds feet on floor w/ sandbag
3. Frog Pump x20 (soles of feet together, knees out wide, minimal movement)

Time = 51min Not bad! Only 6min longer than vid.

I’d found this new channel via Fitness Friend Anna. Was gonna do a 15min shoulder but I felt more like abs so did this. Excellent, little burnout! Love her personality too.


Plateau Busting Strength Workout

I’m finding it very difficult to accomplish my (previously usual) 5x a week workout count lately, ever since I got thrown off track at the end of January, with the 4-days at the Portland cat show & the two, consecutive 3x weeks, one due to the show itself and the next due to the bad cold I caught there. Last week I managed five days, but the last three were all a struggle and I managed to tweak out my left side during Sunday’s, the last one of the week. It started with my neck, then moved to my shoulder. Yesterday I could feel it in my lower back.

So it’s funny that I picked this WO because, in keeping this title, there’s a pep talk at the beginning about what plateaus can tell you. In my case it’s “Lighten up!”, I’m pretty sure. I tend to get a really low burn when I do a Velvet Hammer & today was no exception, though it surprised me b/c it’s lower than my last couple Astangas, even the one w/ no jump rope warm-up! Maybe I do one of those tomorrow.


Plateau Busting Strength Workout

EMOM Upper-Body Strength 7 Mins 10s + 2lb wrist weights

Hammer Curl
Hammer Curl to Row
Hammer Curl to Row to Tricep Ext.
Hammer Curl to Row to Tricep Ext. to Upright Row
Row to Tricep Extension to Upright Row
Tricep Extension to Upright Row
Upright Row

Chest Set Tabata (20/10)
Chest Presses 20s
Narrow SA Chest Presses 20s

Back Set Tabata (20/10)
Flys 10s
SA Wide Rows 15

EMOM Lower Body Strength 7 Mins 8lb vest & 20s I have 2 admit I was gonna use 15s but Mackenzie started off w/ 25s. (I don’t have dumbbells that heavy). Grudgingly I picked up my 20s. Hard on the grip strength! Set the weights down for the 5sec pause bet moved.
Squat + Curtsy L
Squat + Curtsy L + Curtsy R
Squat + Curtsy L + Curtsy R + DL
Curtsy L + Curtsy R + DL
Curtsy R + DL

Quads Tabata (20/10) BL sandbag
Bulgarians L
Bulgarians R

Hamstrings Tabata (20/10) 20s

UB Rep Set 2 sets x 12 reps  + 2lb wrist weights ea move 2x before moving on
Hammer Curl 10s
Row 15s
OH Tricep Extensions 10s Changed this b/c I’d felt the extensions in my sore spot on the left, during the EMOM. OH was better.
Upright Row 10s
Chest Presses 20s
Narrow SA Chest Presses 15s I did these 12x per arm both sets but was using a light weight
Flys 10s
Wide Rows 15s

LB Rep Set 2 sets x 12 reps Legs Turned off vid & put on music here
Squats BL sandbag Kept weight on shoulders first 3 move – did curtsies alternating to eliminate breaks after ea set. Did bulgarians & SLDLs the same way, but I hadda take a break after doing both legs, in the middle of the combined sets.
Curtsy L BL sandbag
Curtsy R BL sandbag
DL 20s
Bulgarians L 15s
Bulgarians R
SLDL L 15s

Time = 1:12:29


Non-vinyasa, for the remaining time

This was supposed to be a really chill, easy to moderate workout

And it was supposed to happen yesterday, but I got distracted with a variety of projects and decided to take my 2nd rest day for the week. Granted I am really tired today – up periodically in the night (waking from dreams, cats, noise in the house) and got up at 5:30, which is highly unusual these days. MUCH easier to get up for ritual than 2+ hours of a ridiculously strenuous Astanga practice though, like I did for years, back in “ye old days”. I do really enjoy my greatly scaled down, when I want practice! I guess going as far as I did was useful for learning how much is really (personally) necessary or desirable.



26 Minute Crazy Tabata Cardio

 Tabata is my go-to when I don’t want to work all that hard. And then she kicked my ass! I skipped the cool-down & took a break before moving onto my reps set.

Standing Lower Body Low Impact Workout

Pretty sure I did this at one point, for time. I decided to do for reps & add some light equipment here and there. Melissa had a sore neck when she recorded this so I figured it’d be perfect for me today, lol. I did a

Level 3: 20 Reps Time on 1 round = 24:40
+8lb vest

1. Squat ppl band
2. Wall Sit Leg Lift (right) reps 10x, switch legs, then repeat These are f-ing hard! My vest made balancing harder too.
3. Wall Sit Leg Lift (left)
4. Around the World Lunge (right) 5s front, side & backward lunge (so w/ the vest, 13 extra pounds)
5. Other side
6. Step-Up (right) +2lb ankle weights – lift back leg straight out to the back. Foot stays on bench
7. Other side
8. Split Squat (right) 20lbs
9. Other side
10. Sit to Stand (right) Was gonna hold merely 10 extra pounds & then I got here & I’m like, Nope. My little 8lb vest is quite enough added weight. And then I still hadda split it up into two sets of 10 w/ a break in the middle.
11. Sit to Stand (left)
12. Side Step Up Lift (right) +2lb ankle weights
13. Other side
14. Goddess Squat Reach (right) +2lb ankle weights. Plie squat & then come up to stand on right leg, reaching up & out w/ right hand, 5lbs in hand
15. Other side


  • adapted from an old BodyRock WO, 10/50. Was gonna do 2 rounds & I really should’ve, but did one, 10/30 – 6:40min
  1. Same arm & same leg crunches, holding 5lb dumbbell
  2. Other side
  3. Keep legs up together & straight & press 10lbs towards them
  4. Tuck abs w/ one ankle crossed over the other
  5. Top leg  – make splits in the air. Reach both arms straight past the outside of that leg
  6. Reverse curls same leg on top
  7. Tuck abs w/ other ankle crossed over the top
  8. Top leg  – make splits in the air. Reach both arms straight past the outside of that leg
  9. Reverse curls same leg on top
  10. Swimmers (on belly)


Timed, non-vinyasa – longer holds than usual on some poses.











about 50min HIIT & 40min yoga

This was one of those days I really had to talk myself into it. Even though I just had a rest day Sunday, this is a new week & I could take my first rest day off anywhere. Left tricep weakness complained in the yoga… More than usual. Perhaps I ought not to have lifted today at all, but…  (I’d made an earlier note to do astanga today, meaning a full practice but of course it’s so much harder to step up the plate for that. Maybe tomorrow.)



Strength and Cardio HIIT #1:Full Body

5 minute warm up: 30:30 2x
1. Air squats
2. Walk out pushup
3. Lateral lunge and reach
4. Butt kicks
5. Slow burpees

SET 1: Katelynn B Instagram post: http://instagram.com/fitathomemom3
HIIT at 50:10 2x 10 minutes
1. Lunge and twist + kneel to stand and press 15s
2. Criss cross pushup + alt t-stand press 15s
3. Squat bicurl stand twist and press 15s
4. Curtsy lunge +elbow to knee 15s
5. Spider knee plank to around the world 10s I like the old Bodyrock version of around the world, front raise up to OH, side lat lower, palms facing fwd

SET 2: time pyramid 6 minutes
1. Clean and press to squat & press OH squat 20s
2. Bear row to decline row 15s

SET 3: HIIT superset 50:10 2x 4 minutes
1. Alt step up bicep curl 15s
2. Tricep burpee front raise 10s

Cardio HIIT: 50:10 2x I have to admit, I was so beat today I paused ½ way thru this set for like 3-4min
1. Decline burpee Prisoner Jacks
2. touchdowns pulse pop squats
3. commando plank hop, down plank jack
4. Skaters + hop in curtsy
5. Star Burpees
6. 3 groiners 2 switch lunges
7. handstand kickups I did mine kick up w/ both feet, catching balance & holding. Didn’t touch wall once. First time it took 2 tries to catch bal tho. Got one long hold & another shorter on the first set.
8. chair lunges YUCK!!!!
9. plank hop + box jumps
10. face melter 4 + 2 Jugglers tire run

Skipped the video’s 5min yoga amrap cool down for my own yoga.


  • Suryas & fundamentals, first 2 poses of primary, some of my fave non-vinyasa restorative, some finishing

Full Body Goals #2 by Kristin R

Well… all these hang cleans are really getting to me! I’m going to have to vary up my WOs a bit more. More Michele. More Astanga. Maybe some Velvet Hammer. Maybe even a little easy-peasy Bender. It e a good workout for today, but I only want one or two of these a week, I’m thinking. Too much heavy lifting & crossfit inspired moves make my upper body joints all crackly. Seriously, I stretch first thing after waking now & if I’ve been doing too much of that, my elbows & most of my fingers crack, lol. Ah the joys of ageing. That shit never used to happen.


Full Body Goals #2 by Kristin R

HIIT 50:10 – 2x (10 min)
1. Incline Pushup to bench hop
2. 3 Weighted Switch Lunges + 3 Bicep Curls 15s
3. Rollback to Box Jump
4. 2 Plank Rows + 2 Oblique Plank Hops 20s
5. Decline Toe Touch Burpee

Did this whole middle section w/ breakdown

Combo Moves, Pyramid, Evens: 10 – 2:
1. Goblet Box Squat + 2x Pulse Used 2 weights rather than 1 – on shoulders // SL DL’s 20s 
2. Bent Over Rows 20s // Rev Grip Pushups
3. DB Clean & Press to Push Press 20s // Fly Chest Press + pull over 15s Changed 1st move to one that’s more challenging for me w/ 15s. First move kicked my ass. Hadda take a break 1/2 way thru 10,8 rep rounds. Discovered that 6 consec was my max here 4 today.

Tabata: 4x each move before going to next (8 min)
1. Clean & Press 20s After last pyramid superset I put this move last in the tabata
2. Pushup Alt T-Stand Press 10s
3. Tricep Burpee Juggler
4. Bridge Hold Skullcrushers 10s

Reps 10 reps – 3x √, √, √
1. Staggered pushup bent row Snatch (5 per side)
2. Pull-ups Hang Cleans I was like Ya, fuck that on the hang cleans. I used the blue crossfit assist band too, not the harder (lighter & less help) red one. But I got a REALLY full range of motion, on the bottom part of the move.
3. Static Leg Split Lunge BL sandbag

Circuit Finisher: 50:10 – 2x (10 min) +2lb wrist weights
1. DL 20s
2. Squat curl and press 10s
3. Bodyweight Chair Lunges 3x + 2 Rocket step up Lunge back
4. Burpee Rows (no pushup) – 2 rows in plank, 2 bent rows
5. Alt curtsy + SSD Arnold press 15s

Time = 1:18



Tabata Pairs Pyramids and Strength 2 (chest & shoulder focus)

Ah yes! Another one of these things. Back home & had some deep sleep again & so I thought I’d tackle another one of these. There’s that pyramid on the end that I skipped the last time… Couldn’t remember what I’d done on the first one of this series, the only other one I’ve done so far. There wasn’t the pyramid! LOL. No wonder it was a nasty surprise last week.

Spent the morning dealing with the first part of cat show follow-up. There’s way more than you’d think… way more than just putting away all the stuff you travelled with.

Previewed most of this. The repeated strength you only need to look at once. The true tabata were all basic enough not to even watch. If my way varies slightly it wouldn’t matter. Took note of the start-times of all the pyramids because, again, I don’t know how to set my timer for that. (I should look into it?) I didn’t preview the burnout. I figured I’d follow along as best as I could, pausing the video where necessary.


Tabata Pairs Pyramids and Strength 2

BURN-IN OUT combo move pyramids 5-1 @ 56min in the vid

  • Got thru 1st 2 moves keeping pace w/ vid. Last one had the dreaded hang cleans in it & so I previewed only thru first round (mistakenly doing 2 box squats instead of step-ups as I’d rushed into starting & was very temporarily “ahead). Since I wasn’t rejoining the vid until the 12:45 mark, I hit pause & finished while taking notes breaks.
  • Time = 14:50
    1. SA snatch, SA row in Lunge (do reps on both sides) then goblet box squat 2 pulses 20
    2. Ski squat swings, upright rows, plank hops, pushups 10s Sometimes I’d do 15s with this kind of combo, but not today as part of my warm-up. Wanted to see if I’d get thru all the sets.
    3. Hang cleans, push presses, back load step ups 20s

Repeated set 1 (I felt that w/ moves 3&5 this was really more of a mix of strength & cardio, so changed the name)
1. 4 Decline clean and press Burpee 20s
2. 6 Squat and press 15s Thought I’d use 20s but then on the 1st set, after burn-in, I thought, 15 this set. After finishing round one I thought, 15s all the way thru!
3. 8 jab cross side kick per side 3s sets 1-3. Changed to 5s for sets 4-6.
4. 10 chest press 20s
5. 12 OH high knee toe taps 10s 2=1

True Tabata 15lb ankle weights If repeating this WO, hold 10s in hands here.
Fast lateral step up leg lift 4/leg Alt. Foot stays on bench, moving as quickly as possible

Repeated set 2

Tabata Time pyramid 2: @12:45
1. Fast feet over bench Bosu plank hop tuck jump
2. Alt curtsy lunges with plank jack push-up in middle This body weight move kicked my ASS! At this point, it felt like the toughest one in the WO.

Repeated set 3

True Tabata 2:
Burpee hang clean 20s Yuck! lol. Decided to stop where I was for the hold, to make it either a stop-action or no rest (if I stopped in plank for instance) tabata.

Repeated set 4

Tabata Time Pyramid 22lb ankle weights @ 30:42
1. Weighted (Tricep-Dbl kickback) Burpee 10s. After 1st interval decided to do palms facing either other / ceiling kickback @ the top, rather than a jump, to show the tris some more love.
2. Pike glute raise to spider knee push-up

Repeated set 5

True Tabata 3:
Push-up t stand fly 10lb, 1 arm per interval, so staggered push-up, alt sides. This is a really push-up heavy routine! I started each interval w/ the side plank fly & held it there a beat, to emphasise that rather than the push-up.

Repeated set 6

Tabata pyramid 6: @48:20
1. Bosu 3 groiner to sumo squat hop (3) 15s Hands on weights for groiners
2. V-up & box jump I did my V-up, then opened out again to heels lowered to just above floor, arms reach out OH. Swing fwd to get onto my feet again 4 box jump w/out putting hands down.

Time = 1:32


  • 10min timed, restorative poses


Tabata Pairs, Pyramids, & Strength #4: Glute Focus & closing yoga

I’m just not making exercise goals any week, currently! This week’s 5x was missed because I didn’t get my workout in before heading off to do some cleaning at my friend’s shop. I was really sore in the morning & figured I’d take the bus half way home & then walk home up the hill. It’s really steep in some places! But then I got notice that I could be of billable service, so I hopped on the bus.

It’s occurred to me lately too, in my increasing laziness (or is it just a wise inclination to the moderate?), that I can modify Julia’s routines as much as I do traditional Astanga. I don’t have to do all the reps or all the sets. I’d only previewed this one through the first 10 minutes or so, and I was into the series of short sets. I looked at the burnout & was like, Nope. Had enough. If I were going to include it with this WO, I’d put it at the beginning, not the end.


Tabata Pairs, Pyramids, & Strength #4: Glute Focus

  • Did only the pyramid sets w/ the video (b/c I don’t know how to set my timer for those!)

Strength moves repeated between each Tabata set
1. squat and press 5 20s
2. OH Rev lunge 3/leg sandbag Only had to clean & press it up to BL once per round which was good.
3. Box squat fwd lunge 3/leg sandbag
4. Good mornings 5 sandbag

Tabata Pair 1: 20:10 8x 4 mins
1. Decline spider knee and glute raise
2. SL Incline glute bridge + pulse

Strength 2

Tabata Pair 2: time pyramid 6 mins
1. Deficit sumo DL and sumo squat sandbag, standing on yoga blocks So about 4-5″ extra height, setting bag on ground @ the bottom of ea move
2. Deficit curtsy lunges 20s 

Strength 3

Tabata Pair 3: 20:10 8x 4 mins
1. Skaters + curtsy hop
2. Burpee 4 bunny hops

Strength 4

Tabata Pair 4: time pyramid 6 mins
1. Bulgarians fwd lunge and switch 15s
2. Hang clean burpee 20s

Strength 5

Tabata Pair 5: 20:10 8x 4 mins ppl band
1. banded squat pulse + hop
2. Banded thrusts elevated shoulders, w/ sandbag

Strength 6 1st move of this 6th round was interesting after the last set of tabata!

Tabata Pair 6: time pyramid 6 mins
1. Back load alt rev lunge 3 glute raise sandbag
2. Alt Lateral lunge to SL DL 20s

8min abs – these were kind of easy but… I’d taken a look at the burnout & just didn’t want to do it! I got there 56min in, but… I kinda felt like I’d had enough of those style moves for the day.

BURNOUT 5-1 pyramid
1. Hang cleans, squat and press, OH squat
2. Pushup, plank hop, SL DL
3. Pike glute raise, SA swing, SA snatch

XFIT Essentials Workout #2

Did my exercise after drawing. I have to admit that when my schedule permits (and it often does) this is the preferable order. That which has priority and takes energy needs to come first. I want the exercise to serve the creativity, not to detract from it.


XFIT Essentials Workout #2

Tabata pair: 4 minutes
1. burpee step up 20s
2. RDL to Hang cleans 20s

Hiit Superset 1: 50:10 2x 4 minutes
1. Switch foot (4x) to SA clean squat and press 20
2. Clean and press to OH squat to good morning sandbag

Tabata pair 4mins
1. Swings Halo slams 35lb kettlebell
2. Bench hops + pushups

Reps set 8 reps 3x √, √, √
1. burpee step up (4/leg) 20s
2. RDL + Hang clean 20s Hadda take a break ½ way thru these reps every round

Evens Pyramid 8-2 reps √, √, √, √
1. Switch foot (2x – to speed this schizz up for me) SA clean to squat and press 20, ½ reps ea leg per round
2. Clean and press-OH squat-good morning sandbag I can’t clean & press from same grip b/c too short. So I just cleaned it up there once. I still had to do the press-up from weight on shoulders to OH every rep & this was plenty hard enough for me w/ the bag.

Reps set 8 reps 3x √, √, √
1. Halo slams/side 20
2. Plyo push-ups on the floor (hands & feet leaving ground on the rise) / bench hops Accidentally did this move for the 8 reps round with the Evens pyramid, before I noticed I’d swapped it out for the OH squat / GM. So I got to skip the 3rd round here.

Hiit superset 30:10 4x 8 mins
1. Sumo DL sandbag
2. Alt OH rev lunges to squat & press 15s It’s too hard for me to do OH squats w/ dumbbells – they wave around too much. So I lowered my weights to shoulders after stepping fwd 4 the squat. 
3. Squat bicurl and press up & OH tricep 10s Added to the move – this would be good w/ 12lbs per arm in a longer interval actually.

NO REST Tabata
SA snatches::SL dL 20 I did the snatches on one arm & dl on that side leg, keeping weight in same arm, then to the other side for the next round. 

HIIT circuit 2x 50:10
1. Decline Burpee dL sandbag
2. Bulg hop sl push-up fwd Lunge and switch
3. Alt Low lateral Lunge and goblet press up in low Lunge & straddle bend 15
4. Alt deficit curtsy lunges 20s
5. Decline pike push-up walk out shoulder tap

Time = 1:19


Non-vinyasa. For the remaining time.

Tabata Pairs, Pyramids, & Strength

My first WO after a very rare, 3-day week. There was really no time…


Tabata Pairs, Pyramids, & Strength

Strength 1: moves repeated between each Tabata set: complex style 5 reps each I see this & think immediately, Well maybe drop the reps at a certain point. This set repeats 6x so that means 30 reps per move if you do like Julia. She also does as a complex but I didn’t want to use one weight all the way thru.
1. DL sandbag, standing on blocks
2. Hang clean 20s
3. Push press 20s
4. Back squat sandbag
5. Pushups on floor for me – hands elevated is easier & I wasn’t doing a complex

Tabata Pair 1: 20:10 8x 4 mins
1. 180 box jump Burpee
2. Lateral Lunge hops switch and kick

Strength 2 Changed order to DL, back squat, hang clean, push press, push-ups. I’d used the short handles for the DL for more range of motion tho & I can’t BL from there. Arms too short for long handles & I can’t duck my head under bag. 

Tabata Pair 2: time pyramid 6 mins
1. Decline clean and press burpee 20s
2. Weighted step up rev lunge and switch 20s?

Strength 3 As per 2nd round but I used the long hands for the DL & then had another idea for the next.

Tabata Pair 3: 20:10 8x 4 mins The body weight pairs, 3 & 5, were like recovery rounds.
1. Bulg hops to SL push-up
2. Jab cross hook side kick

Strength 4 This time a FL good morning. Smoother transition to the BL squat. Push press was already kicking my ass by this round.

.Tabata Pair 4: time pyramid 6 mins
1. Alt SA snatches 20
2. Fwd lunge SL DL rev lunge 20s

Strength 5 Same as 4 but I changed BL squat to a box squat

Tabata Pair 5: 20:10 8x 4 mins
1. Broad jump heel grab bunny back Always love the broad jump / bunny hop move & I agree w/ J that the heel grab in there feels really good / powerful.
2. Divebomber star jump

Strength 6 I made it thru all six rounds!!! Did this one as per 5. That’s the best arrangement w/ my physique & equipment.

Tabata Pair 6: time pyramid 6 mins
1. rev grip push-up bi curls to rev grip row 15s
2. Plank rows and plank hops 15s

Time = 56:43. Julia gets to the end of this part of the WO at 44:27. At first I thought I’d missed a big chunk before I remembered I’d decided to skip her yoga cool down & do my own non-vinyasa yoga instead. That always works better for me.


Tabata Pairs #2

I had to modify this WO a lot in the easier direction. I halved most of the reps based, challenge moves & it still took me 1hr & 32min to finish.



  1. two nights of very poor sleep. I was so exhausted & stressed last night, after ten hours in a conference where I felt very out of place & then an unexpected, 90min delay before I was home & could give Theodora her pre-show bath, which she hates, so ya you really don’t want to be doing it in the mindbody state where you were just sitting in a bar opening crying.
  2. not having eaten anything whatsoever since a comically crappy lunch served late & lukewarm by Holiday Inn, yesterday at 12:30.
  3. too much sedation in the event of a typically unresolved conflict

Tabata Pairs #2

Group 1:
1. Kickthroughs + pushups
2. Donkey kicks up and over
Challenge Move: 50 animal flow kickthroughs

Group 2:
1. SL dead lifts 20s
2. bulgarians 15s
Challenge Move: 50 bulgarians + deadlifts (25/leg) 15s Kept pace w/ Julia thru group 1 reps but was SO EXHAUSTED that HR was running super high. So I turned off video for this & did 10/10/10/10 and then a last round of 5 alt legs. With breaks! No 25 per leg in one go like J.

Group 3:
1. chair lunges
2. iso squat + bicep curls 15s
Challenge move: 50 alt step up + bi curls 13 Had to sit down for a minute before starting reps. Really struggling. Two sets of 10 & then I dropped down to 10lbs ea hand. Then I was able to pick up pace & do two sets of 20. With breaks! Like last group of reps.

Group 4:
1. sl pike pushups
2. weighted squat jumps
Challenge move: 10 20 weighted sl pike pushup burpees And I had to start halving the rep counts. I wanted to get to as many of the tabata groups as possible.

Group 5:
1. SA rows 20
2. Heavy weight bench squats BL sandbag I did alt SA rows for the first 4 rounds & then switched so I only had to backload once. AND I sat on the bench during the 10sec rests, lol. 
Challenge Move: 10 20 manmakers 15s Saw this & thought “Ugggh”. I’m SO SLOW on MMs. This is gonna cost me some time, so I lightened it up too. And then I remembered, “Oh ya, you haven’t eaten anything since that small, terrible lunch Holiday Inn served up, a half hour late & lukewarm, at 12:30pm yesterday.”

Group 6:
1. box jumps
2. mtn climbers
Challenge Move: 10 20 box jumps + 5 mtn climbers F-it – I’d been dizzy since the get go. At least I did 2=1 on the mtn climbers. Not sure what J did.

Group 7:
1. dips
2. rev plank leg lifts Did this on floor b/c I like working on rev plank
Challenge Moves: 50 dipping crab kicks 1=1 This was the only rep move, past group 3, that I didn’t halve & could keep pace. I still took a break before moving on though, to type this.

Group 8:
1. heavy weight bulgarians 20s
2. tuck jumps, touch ground, pike jump
Challenge Moves: 25 50 bulgarian hops (or tucks) 2 rounds of 10 alt legs then 2 rounds of 5.

Group 9:
1. SA clean and Press + surrender 20 weight on shoulders  first round each side but then I kept it OH the 2nd time
2. SA plank hops
Challenge Move: 5 10 beastly burpees (SA pike pushup burpee + pike, tuck, heel grab)

Group 10:
1. Handstands + tuck jump
2. Plank rows 15s
Challenge Moves: 10 manmaker handstands