3-2-1

David's in charge for the day and here's what he came up with:

jump rope to warm up:  3 min/ 1 min. rest/ 2 min./30 sec rest/ 1 min.

30-20-10 for time:  twists, medicine ball toe-touches, sit-ups

Round 1:  37 (30 twists)-29 (20 toe-touches) -18 (10 situps)


24 (30 toe-touches)-43 (20 situps)-15 (10 twists)

:53L/1:06D (30 situps) /27 (20 twists) :17L/:12D (10 toe-touches)

Roughly the same for both David and Lucas (Phil doesn't care about times)--Lucas is faster on sit-ups and David is faster on med-ball toe-touches. 
 
Warm down with jump rope:  1 min, 2 min, 3 min
 
Pa Qua, 1, 2, 3 (more 3-2-1 stuff, I just realized)
 
This author thinks that the main workout needs to be lengthened for the times to really mean anything more exercises or just a total time.  It seemed like these rounds would take longer than they did.  Still a good workout, though, and great to be venturing beyond the tabatas which were getting tiresome.