Body Weight 1 Week 3

Got into the gym, did my workout as planned, finished with some assistance work, went home. Simple as that.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Crunches (http://youtu.be/1V4RXxLHNCY)
• 20 Pushups (http://youtu.be/Eh00_rniF8E)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Intervals - 3 sets of between 6-12 reps per set. Supposed to spend 3 minutes on each set (exercise & rest) but I scaled my rests to approximately 30 seconds to one minute.

• Diamond Push Ups - 10 / 10 / 7 with feet elevated
• TRX Rows -12 / 9 with highest box / 8 High Box
• Pistol Squats - 7 / 6 / 6
• Toes to Bar - 7 / 6 / 6
• Military Press - 8 / 7 / 7
• Chin Ups / Pull Ups - 4C - 4P - 3S
• Dips - 8 / 6 / 6
• Assistance:
• Pull Up Machine @7
• Grip: 3 x 100 x 20 seconds

Notes / Results:

• Time: 55 minutes
• Weight: Forgot to weigh myself