Perform 8 rounds of 20 seconds work followed immediately by 10 seconds rest for each of the following exercises.  Complete all 8 rounds before moving to the next exercise.  Exercises are:

ab bridge jacks
anchored stab situps
high windmills 15/20 (4 rounds R - 4 rounds L)
T2T Superman back ext. (must hold top position through 10 sec "rest")

Post reps completed to comments. 

Most of the time T2T superman back extensions are done slowly on trainer's count.  Not TODAY.  Today, do as many full ROM extensions you can in the 20 sec "work" period.  During the "rest" period, hold the UP (extended) position until the clock beeps to go again.  If you must break a set, try to take the break during the 20 sec "work" phase.  If you can, try hard to hold the UP position all the way through the 10 sec "rest."  

Daily Extras - 

Do 4 more rounds of ea.

Best if you can find a way to stack all 12 rounds on top of each other.  Problem with that is, the class will be using the clock to do 8 rounds. Then they will rest 30 sec and move onto another 8. Timing will be off if you are trying to follow. Maybe download the SIT (Simple Interval Timer) app on your phone? It's FREE.

Workout Notes: 

Remember to switch hands on the High Windmills at 4. Here is the alt for the high windmill if you have shoulder flexibility issues. 

Straighter legs are better on the v-ups.

Straighter arms and legs are better on the Supermans. 


We've got a pretty big pile of jackets in the bin and gloves (I'm positive there are gloves that haven't been touched in 5 years) on the shelves. It's time to do some spring cleaning. Next time you're in, please go through the bin & shelves and get your stuff. We'll be taking the contents of the bin to charity Monday, April 27. Thanks! 

Your program is awesome. I was able to do heavy power cleans today and haven't been able to even touch cleans light or heavy since I blew my back out almost 7 years ago! 2 months goin strong!

Posted by Skyler Robertson on Tuesday, April 21, 2015

@Julia Foreman Phillips via GPP Nation

"I forgot about my HR monitor until last week. It's kinda fun to see the graph. I got Denizen done today, in the order written. The only mod was that I took some breaks and used an 18lb KB because that's all that was available. High sumos with a dumbbell are uncomfortable. The pins in the graph were supposed to be before and after each segment, so 30 burpees happened between the first and second. I forgot to hit the button after pull-ups and waited too long into a run on another. The actual workout happens between first and last pin. The 5 min before and after are warm up and cool down-just walking on the treadmill."