Physical Perfection Phase 1, Week 3 Day 2: 300 Bodyweight Challenge

Ok y'all, so here's my workout for the day.  It was a combination of bodyweight exercises, plus some cardio thrown in there for good measure.  And of course, abdominal work :-)
Enjoy!

Abdominal Work:

• 30 second front plank
• 30 second back plank
• 30 second side plank left
• 30 second side plank right
• 3x (Clockwork Leg Raises x6, Twisting Knee Raise x6)
• Windshield Wiper x6

Main Workout: Spartan 300 Bodyweight Workout: Intermediate Level for Time:

• 30 Chin Ups
• 30 Shift Pushups
• 30 Deck Squat with Shoulder Stand Plow
• 30 Tuck Sit-ups
• 30 TRX Low Rows
• 30 Dive-Through Pushups
• 30/Side Archer Squats with Assistance
• 30/Side Bicycle Crunches
• 30/Sprinter’s Lunge
• 30 Squat Thrust with Pushup
• Time: 23:19 minutes

Cardio: 

• ¼ Mile, checking Form
• Rowing: 10:06 minutes: 2186 meters (Approx.1.36 miles)

TRX Routine

• 10 Atomic Pushups 
• 10 Suspended Lunges/side 
• 10 Low Rows 
• 10 Hamstring Curls

Joint Integrity Work:

• Wall Pushups: 50/55/60
• Knee Tucks: 40/45/50
• Calf Strengthening Work

Sounds like a lot?  It is.  But I love every minute of it.