BodyRock Day 2

Today's workout was from BodyRock.tv.  It consisted of: 

120 Jump Ropes for Warm Up

50 seconds on at full throttle 10 seconds rest of: 

1) Superman pushups

2) Elevated Push Ups & L/R knee-to-elbow touch on the medicine Ball

3) Squat & Press with 10lb ball

4) Clean and Press, Jump forward + 3 Squat Jumps, Jump backward

5) Reverse Pull Up

6) Side Jump Burpee + 2 knee-to-elbow Oblique Abs + Tuck Jump

7) Forward Lung + Side Lunge + Knee Lift with 10lb ball

8) Push Up & Burpee + Sumo Knee Touches

9) Tricep Dips

10) Overhead Abs with 10lb ball

11) Shoulder lift + Squat + Swith Shoulder Press with 10lb ball

12) Speed Run

Followed By for Time:

1) Low Squat Jump Press (30)

2) Single Arm Lateral Raise with Stable Lunge (15 each side)

3) Fireman's Lift x 30 (15 each side)

4) Single Arm Press, with Leg Lunge on Chair

With time I know I can get my reps up - but damn if I can do a tricep dip man.