2017-11-07: The (Slightly More Than) 21-Minute Workout

Meet upstairs at 4:10 p.m.

Today we're going to try and make an adapted version of The New York Times' "7 Minute Workout" horrible by doing it three times in a row on a strict timetable.

(If this is too easy, we will add a fourth round. It probably won't be too easy.)
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THE (SLIGHTLY MORE THAN) 21-MINUTE WORKOUT 

WARM-UP
• PVC/stretch
• 5 laps around 4th-floor atrium -- after each lap, do 1 hand walkout into pushup into hip flexor stretch [ demo here ]

WOD:
THREE ROUNDS (REST 1.5 MINUTES BETWEEN ROUNDS)

[30 seconds each exercise, 10 seconds rest in-between]

• Jumping jacks
• Hold squat
• Push-ups
• Sit-ups
• Box-jumps
• Squats
• Triceps dips using box or bench
• Center Plank
• High knees running in place
• Lunges
• Push-up with rotation [ demo here ]
• Plank dips [ demo here ]