Dirty Dozen HIIT 60/20 (with tunes)

1. Plank (High/Low) – “Blind” Korn
2. Squat Hold – “Wake up” Rage Against the Machine
3. Rifle Carry – “Till I collapse” Eminem
4. Curls for the Girls – “Girls” Beastie Boys
5. Block Merkins – “Thunderstruck” AC/DC
6. Weighted Squats – “Bring Sally Up” Moby
7. Shoulder Press – “Sweet Child O’ Mine” Guns N’ Roses
8. Swings – “Ain’t Talkin’ ‘Bout Love” Van Halen
9. Peter Parker Alternating Block Merkins – “Harvester of Sorrow” Metallica
10. Thrusters – “Machinehead” Bush
11. Bent over Rows – “Down with the Sickness” Disturbed
12. Man Makers – “Crazy Train” – Ozzy Osbourne

Sprints – Full Gasser, 1/2 Gasser, 1/4 Gasser

(10ish MOM) – Big Boys, LBC, Pass the Butter, Plank series, 6 inches series, side crunches.

A ship in harbor is safe, but that is not what ships are built for.