Bodyrock.tv: Not Afraid Workout 2

It's time to revisit Not Afraid Workout. Let's see if I could beat my old PR!

Workout breakdown: Do the entire circuit 2 times
Part #1: Crab Pike Press (3 minute time challenge)
P1 27 // P2 28 (old: 23 // 20)

Part #2: Interval Training (10 sec off/30 sec on for 6 rounds)
High Knees Rope
P1 66-61-53 // P2 65-53-53 (old: 43-33-53 // 55-40-45)

Burpee and Knee Raise on Dip station
P1 4-4-4 // P2 4-4-4 (old: 4-4-3.5 // 4-3-3.5) - did seated leg raises on the floor)

Part #3: Ninja Lunges (3 minute time challenge)
P1 16 // P2 18 (old: 12 // 14)

Extras: 10 Burpees & 5 Pistols (each leg). I've been slacking on practicing my pistols lately so I'm going to ease into it again.

Bodyrock.tv: Not Afraid Workout

Yay, after 2 full week of workout marathon, today Zuzana posted a complete new workout. The title of the workout immediately makes me think of Eminem's hit song "Not Afraid," which Zuzana mentioned that's what inspired her for this workout.

Workout breakdown: Do the entire circuit 2 times

Part #1: Crab Pike Press (3 minute time challenge)
P1 23 // P2 20

Part #2: Interval Training (10 sec off/30 sec on for 6 rounds)

High Knees Rope

P1 43/33/53 // P2 55/40/45

Burpee and Seated Leg Raise (or Knee Raise on Dip station)

P1 4/4/3.5 // P2 4/3/3.5

Part #3: Ninja Lunges (3 minute time challenge)
P1 12 // P2 14