Complete 4 rounds

20 twist punch R M/H
20 twist punch L M/H
20 high elbow R
20 high elbow L
20 stab twist crunch (R+L=1)
20 stab twist back ext (R+L=1)
20 swipers 15/20 (R+L=1)

Post thoughts on this new workout to comments.

Daily Extras - 

Should have some time left after this one.

Complete 1000 rope jumps. 

Workout Notes:

  1. I would alternate the twist crunches, twist back ext & swipers.
  2. "With purpose?" Yes! Just be deliberate about each movement and stay busy, but don't rush. 
  3. This workout was created to finish our programming purposes for those of you who've been doing the extras this week. I'm sure you've noticed we've been focusing on abs. Your midsection does 4 things. It flexes forward (we did that Monday), it extends backwards (we did that Tuesday), It bends to the sides (we strengthened those muscles by holding a weight to your side while we ran yesterday), and it twists (today!).

I know I promised a vid on programming today, but this was what was on my mind. Musing on programming coming soon. 

Seriously, I don't know why people don't RUN out of our place screaming with fear. If these were on the walls of ANY building I walked into - I'd be GONE!