Bodyrock.tv: Marine Corps Workout 3

Original workout: Bodyrock.tv

Third time doing this and I realized I haven't done the time challenge part correctly for previous 2 (only did 4 rounds instead of 5, no wonder the time was shorter). This time I actually used a sandbag that weight 25lbs.

Part 1 - 4 minute interval training (10 sec off / 20 sec on for 8 rounds)
- Sandbag squat (Right shoulder) R1: 11 / 9 // R2: 10 / 8
(old2 R1: 10 / 8 // R2: 11 / 9 ) (old1 R1: 10 / 8 // R2: 11 /8)
- Plank Jump and Push Up R1: 8 / 7 // R2: 7 / 6 (old2 R1: 9 / 7 // R2: 8 / 7) (old1 R1: 8 /7 // R2: 9 / 6)
- Sandbag squat (Left shoulder) R1: 9 / 10 // R2: 10 / 8 (old2 R1: 9 / 8 // R2: 8 / 8)(old1 R1: 8 / 8 // R2: 8 / 8)
- Plank Jump and Push Up R1: 7 / 7 // R2: 6 /6 (old2 R1: 8 / 7 // R2: 6 /7) (old1 8 / 8 // R2: 6 /6)

Part 2- Time challenge - Do 5 sets of:
10 pendulums-roll over-1 walking push up-10 elbow plank jumps (side to side)-roll over- 1 walking push up - 10 pendulums
R1: 4:16 // R2: 4:25 (old2 R1: 3:38 // R2: 3:30) (old1 R1: 3:47 // R2: 3:41)

Part 3 - 4 minute interval training (10 sec off / 20 sec on for 8 rounds)
- Sandbag mini squat (Right shoulder) R1: 21 / 15 // R2: 25 / 26
(old2 R1: 20 / 15 // R2: 20 / 14) (old1 R1: 19 / 15 // R2: 20 / 14)
- Supergirl Push Up R1: 6 / 6 // R2: 7 / 6 (old2 R1: 7 / 6 // R2: 7 / 5) (old1 R1: 6 / 6 // R2: 6 / 6)
- Sandbag mini squat (Left shoulder) R1: 21 / 20 // R2: 20 / 24
(old2 R1: 16 / 18 // R2: 16 / 15) (old1 R1: 15 / 14 // R2: 13 / 14)
- Supergirl Push Up R1: 6 / 6 // R2: 7 / 6 (old2 R1: 6 / 6 // R2: 6 / 5) (old1 R1: 6 / 5 // R2: 6 / 6)

Note for the Sandbag mini squats, I dropped the sandbag after 20 reps, just continued with the mini pulses with my own bodyweight.

Overall it was quite a hard workout although I didn't exactly beat all my PRs.