11-09-17 (Thursday) HY: Body Weight BOOM + Pull-Up Challenge + TCF.

11-09-17 (Thursday) HY: P90X3 - Cold Start + Body Weight BOOM + Pull-Up Challenge + TCF.

I had a little more time so I warmed up with Cold Start.  Really needed that warm up!  Today was Day 2 of the Body Weight BOOM program.  It consists of a new set of four moves in the circuit done in 5 rounds.  The four moves are: Burpees (10 reps), 1 1/4 Lunges (10 reps per side), Fast Scissor Kick (30 seconds), Side Plank (30 seconds per side).  The moves seem pretty harmless at first.  I felt a little unchallenged doing just regular Burpees, so I added the Push-Up for a little intensity.  I did that style for 3 sets, but on the last two sets, I added the Tuck Jump.  I died at the end.  Intensity CITY!!!  The move of the day was the Lunge.  20 reps total per.  To raise intensity, I tapped my back knee on the ground to get the full range of motion.  After the first set, my quads were on FIRE!!!  It was totally dying after that move.  I needed a little extra break time to shake out my legs and stretch them out.  Every set was a task that just burned more each round.  The Scissor Kick is a core move and it was the first round was tough, I almost hit failure, but it actually got a little less intense in the later rounds.  The final move, Side Planks, were a good respite from the other intense moves.  But in the last two rounds, I could feel the strain coming on.  For the last two timed moves, in the last round, I added 10 seconds to the time just because.  There were a few times during the first two moves that I lost count.  Although I ended with "10", I most likely did a few more reps than that.  At the end of this routine, my legs were absolutely Jello-ish!  Just shaking like wet leaves as I was walking down the stairs.  Great workout!

I also started to feel like I was losing some Pull-Up strength, so I decided to incorporate the Pull-Up Challenge I did last month in to my routine program.  So, today, I went back to the first day menu and did those sets.  Two sets each of the three main grips, Pull 4/Chin 6/Parallel 5.  I felt good with the first go through, but there was a little bit of a struggle in the second round, but still, I was able to complete each set with no breaks.  I really want to keep #PullUpStrong.

I finished off the workout with a good series of Flows.

In the end, I burned 700+kcals.  I got a good pump and burn today.  Really felt like a full-body workout.