Here is what you accomplished this week.
Monday
Three laps around the lot.
Prison workout -14 reps of each, then 12, 10, 8, 6, 4, 2, alternating between:
1. 60 degree Body Rows (knees bent), push-ups, Lunges w/weights
1. Cable Cleans, squats, One legged Step Ups, Jump rope circuit.

Wednesday ( Fight gone bad circuit )
Ab work (planks – swimming – Reverse crunches
1st circuit
25 Slam balls – 20 Mt. climbers – 25 thrusts w/ bands – dd push-ups (until failure) – 100 jump rope
2nd circuit
Run short loop – 25 sit-ups – 25 wall balls - 50 jumping jacks / jills - 25 dips

Friday (monster leg work out)
1/2 mile run
1st circuit 3 trips 15 minute circuit
Cone sprints aka suicides
Barrier jumps
Steps (stability or strength) 3 high (yes I'm proud of you too!)
Burpees (stability or strength) Here's where you took it the next level!
Jump rope 100+

Team relay race w/ bars
1. Lunge to cone, 25 jumping jacks (power skip home)
2. High knees bar overhead, 10 squat kicks (p skip home
3. butt kicks bar overhead, 10 push-ups (p skip home
4. No Bar 10 x 180’s , 25 squats, sprint back

Exercise will help your endurance and strength and help you to feel better. Your ability to use that same discipline on your diet will help you look better. 6% body fat = a six pack