Today:

I planned sets that took about 40 seconds and then I started a new set on every minute, scheduled for twenty minutes. I used an Interval Timer app on my iPhone to ring on each minute.

I chose exercises that hit all the right muscle groups, but were largely different from Monday. I was still sore from the hand-release pushups & machine pullups. Aimed to hit chest/shoulders/legs, legs, back (posterior chain), and abs. Feels like it worked.

I combined two of our usual exercises by doing a combination of burpees and dumbbell clean & presses. Since it was new I used light weights (10 pounds in each hand)and low reps (just 5) and it turned out to be the easiest of the four stations, but still challenging. I will have to turn it up next time we do them.

Each set lasted one minute, including 5-15 seconds of rest.

**Thursday**
Burpee + Dumbbell Clean & Press x 5 @ 10#/10#

Box Jumps x 10 @ 15"

Kettlebell Swings x 20 @ 1Pood (35#)

Bicycle Crunches x 30

Burpee + Dumbbell Clean & Press x 5 @ 10#/10#

Box Jumps x 10 @ 15"

Kettlebell Swings x 20 @ 1Pood (35#)

Bicycle Crunches x 30

Burpee + Dumbbell Clean & Press x 5 @ 10#/10#

Box Jumps x 10 @ 15"

Kettlebell Swings x 20 @ 1Pood (35#)

Bicycle Crunches x 30

After 12 minutes I had to take an unavoidable bathroom break - as Rich would say, "I broke loose in the back stretch". I moved quickly and then finished the last 8 minutes/sets.

Burpee + Dumbbell Clean & Press x 5 @ 10#/10#

Box Jumps x 10 @ 15"

Kettlebell Swings x 20 @ 1Pood (35#)

Bicycle Crunches x 30

Burpee + Dumbbell Clean & Press x 5 @ 10#/10#

Box Jumps x 10 @ 15"

Kettlebell Swings x 20 @ 1Pood (35#)

Bicycle Crunches x 30

I was as exhausted at the end of this one as I have been after any other workout. A new exercise and increases on the other three made this one a success. Of course, the fact that I was nauseous for half an hour afterwards also made that clear.

**Box Jumps**