SATURDAY 100116

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press, 10 abmat situps with arms straight (to help as abs still hurt aarrgghh) feet unachored butterfly, 10 abmat back extensions, 10 dislocates, 10 ohsquats.

SATURDAY 100116
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.
Don’t do more than 60 squats in any round.
In any case, stay moving for 12 minutes.

Rd 1 Sq 30, PU 15, Sq 22, PU 12
Rd 2 Sq 22, PU 13, Sq 20, PU 10
Rd 1 Sq 18, PU 11, Sq 17, PU 10

Total 200 - Sq 129, Pull ups (blue band assisted with fett about 18" apart) 39, Push ups (against mid thigh bar) 32

Well what can I say but OMG!!!!!
This was tough, tough, tough - fast squats are not my thing me thinks. First time doing it so not that bad I guess but lots to improve on.

It was pretty intense but I recovered quicker than I thought so fitness must be improving.