Rules:

Five seconds to and from target, (a 10 second sustained movement).

Take a 3 minute break between sets (each checkbox)

5 10 15 20 30 45 stop rest
time reps

Sunday & Wednesday

Monday & Thursday

Tuesday & Friday

*Leg Raises x2 left & right

*Lunge-Squats x2 goofy stance & regular

*Arm Swirls x2 forward & backward (in the absence of a two-way function, make one complete circle every 5 seconds, then switch direction halfway through the set.)

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