So how did I do? Eh....truth to be told I didn't actually beat my last PR (personal record).
Workout breakdown (interval & time challenge workout)
Part 1: Interval
High knees and drop down (5 sec off / 10 sec on for 16 rounds)
Part 2: Time Challenge
30 reps of:Pick up a sandbag/backpack (I used 14-15 lbs backpack filled with bunch of stuff) from your RIGHT side foot across to the LEFT shoulder.
Jump feet apart
Squat until thighs parallel to the ground
Drop the sandbag/backpack on the LEFT side foot
Drop to plank
Do 1 push up
My time: 5:58(old 5:52)
Part 3: Interval
Repeat part 138-25-24-25-20-20-16-20-20-17-18-20-20-16-18-17
Oh well, not too bad either. For sure, this time my high knees were actually high for the entire 4 minute interval. Getting up back from the belly was the toughest part, especially when I tried to write down the reps within 5 seconds.