Original workout: Bodyrock.tv.
This would be my 3rd time doing this but unfortunately, I kinda forgot some of the move (the dive bomber one since the lack of clarity in my notes and I was too lazy to watch the video again). Instead of doing SB lift and half one leg squat, I just did a regular squat with 25lbs sandbag.
Interval timer: 10 sec off / 1:20 on for 12 rounds
1. Side to side Jump with Jump Rope (feet together)
174-156-150 (old2:160-123-129)(old1: 118-110-76 I did regular jump rope)
2. Dive Bomber and Sandbag Half Squat (I used my 25lbs sandbag) -should do one leg half squat
6-6-5 (old2: 5 - 5 1/2 - 5 1/2) (old1: 4-4-4 with 15 lbs backpack)
3. Side to side Jump with Jump Rope (feet together)- I did regular jump rope
137-130-120 (old2: 128-123-116) (old1: 112-102-88 I did regular jump rope)
4. Airborne Kicks
29-41-42 (old2: 28-29-30)(old1: 47-50-40 modified this with Reverse Plank & Knee Tucks)
HOLY SMOKES! I actually killed my old scores! :D
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