Complete 4 rounds of: 

200m sprint
25 tick tocks R 35/54
25 tick tocks L 35/54
25 donkey kicks
25 swipers 15/20 (R+L=1)
200m sprint
25 stability rev back extensions
25 inchworm w/ tuck jump
25 V-up ball transfers

Post perceived exertion level to comments.  Re-comment 24 hours later.

Daily Extras -

Cover 1.5 miles. Walk it, hike it, jog it, run it, row it, jump it (1500 rope jumps). Whatever. Just cover it - AFAP!

Workout Notes:

Day 3 is in the books. Can I get a HELL YEAH?!

We are going to let your legs (mostly) recover today. Don't get too comfortable. We are going back at them again tomorrow. 

If it is icy where you are, do high knee band sprints for 1 min instead. Push it.

Note the weight of the tic tocks. They are more heavy than you are used to. I've seen pics of folks doing this with toddlers. 

Make sure you roll over to the hips on each rep of swipers.

Wait! Didn't those used to be called "wipers?" Ooo. Good catch. We did, at one time, call these "wipers." There are still places on our site and social media channels where you will see this. Upon examining the word "wipers" we quickly became dissatisfied with move altogether. "Wipers," being such a wimpy word, calls immediately into question the efficiency and effectiveness of the exercise. We knew we had to change it. Changing the name ALWAYS changes the quality of a thing. Am I right South Davis Training and Fitness (formerly Skills?). Am I right Vasa Fitness (formerly Gold's Gym)? By simply adding the "S" at the beginning of this wimpy word, we think you'll agree, this movement has become 100% more effective and efficient.

What's Old No. 7? Read on, friend.

Take Pride in Yourself - (musings by Neil)

LOL! Snaked this from the GPP NWA facebook page.