8 rounds of Tabata up-downs

Then, 5 rounds on trainer's count.

20 weighted situps 15/20 (put DB on collar bones)
20 T2T seated db OH press 15/20
20 sec. 6 inches straight leg hold
10 T2T single arm seated DB OH press (R)) 15/20
20 V-ups
10 T2T single arm seated DB OH press (L) 15/20

Then, 8 more rounds of Tabata up-downs.

Post Rx, or alt to comments. 

Daily Extras - run 1 mile

Workout Notes:

How to do Tabata up-downs?

Set a clock for a regular 8 round (4 mins) tabata session.  On "GO!" perform a burpee.  Upon landing on your feet from the jump of your first burpee, run in place until you hear the whistle (I'm not sure what to call it when the clock chirps. Is it a whistle? A bell?).  Perform a burpee every time you hear a whistle.  Run vigorously in place in between.  High knees please!  This is a very different workout for those who simply dog it, vs those who really get after it. 

Doing it from home? Cool, perform 2 burpees per 20 sec stint. 

It's ALL about HOLES! (Haha, knock it off Dave)

In Feb. I started working for a very forward thinking company (Venafi) doing their corporate wellness. They love their employees and care about their health, so they hired me to run workouts in their conference room 2x/wk. It's fun as HELL. 

As part of their HIP (Health Initiative Program), they've asked me to lend my "trainer" services to any interested employee who imagines they might benefit from a short 15-30 min 1-on-1 meeting.

I'm telling you, THIS has been one of the highlights of my career! So far I've gone eyeball to eyeball, or Skyped with several dozen of their employees.

Venafi is a multi-national company which does internet security for many of the fortune 500 companies that you've heard of. What's cool about this is I have been able to talk with dozens of people from all over the globe about health and fitness. What I'm learning is, although there are major differences on how different cultures think about the picture of health and fitness, there are more similarities. More importantly, the challenges we all face in becoming healthy and fit, no matter our different definitions of the term, are nearly identical. And so are the solutions for overcoming these challenges.

In just 15-30 mins of 1-on-1 with folks I'm usually able to discover some HOLES in their health and fitness program. In general, it's the little holes that lead them to give up and ultimately be unsuccessful. For example, I was talking to a dude from CA. today. He was doing almost everything right. His nutrition was pretty close, but he didn't know how many calories he was eating. There's a HOLE. He was strength training with Yoga. Yoga is great, but it's not balanced. There is no PULLING in Yoga. Not in any deliberate way. 1/2 of the muscles in your upper body are dedicated to pulling. If you aren't using the pullers you are creating imbalances. Imbalances lead to poor results and can lead to injury. There's a HOLE. We found a bunch of others, too.  

If you've got holes in your program (not eating right, wrong routine, poor time management etc.) you can't be healthy. It's that simple. And what I've discovered is most folks are pretty dang good at figuring out when they have holes in their program. How do they know? They QUIT! It's not worth it to trudge onward spinning their wheels without GOING somewhere. 

It's not laziness. It's inefficiency. Can't blame them for quitting on inefficiency. I HATE over-paying for anything, but I especially hate over-paying for something that I may NEVER receive. And when you are doing the wrong program or have HOLES in your program, that's precisely what you are doing. You are over-paying ($, effort, time) for something you'll never receive. 

You'd be SMART to stop paying then.

Overcoming the challenge of living healthier and more fit then becomes an issue of just patching a few HOLES. Pretty simple stuff. Do you have HOLES in you program? 

Everyday, this wall gives me strength. Most of these tabs are from gyms that are gone now. Hehe, I've even contributed to this wall.