Alright well I ended up not being able to do my workout Tuesday and I worked a 12 hour shift yesterday and now I feel so blah having missed two days! So I will be doing both of these today! (right now actually).

For each of the two 4 minute routines, set your interval timers for 4 rounds x 50/10. As always push at your max effort for the 50 second interval. Watch the videos for the workout tutorials and beginner variations.

Lisa’s scores for the weighted workout are as follows:

- Row Clean & Press, Squat & Press

- Ugi Push Up

- Lunge & Press & Switch

- Reverse Dips

Bodyweight Workout Scores:

- 2x Squat Jump, Tuck Jump & Switch Lunge

- Switch Press Up & Knee Tuck

- Switch Lunge & Kick

- 2 Jumps Forward, Burpee, 2 Jumps Backwards 

Link:

http://www.bodyrock.tv/2011/12/15/party-rock-workout-3-4-of-the-12-workouts-of-christmas/