Panic Monday!

Got to the gym at 6:35pm, exhausted!
Met Feizal who instantly told me they're running in a bit. I just had enough time to slip on my Asics, And curl my legs (once each), and then  we were off!
Yong Wei, Mark, Feizal and I ran anticlockwise around Lake Gardens, up the Carcosa, squeezed through the gate back into Lake Gardens... Up 179steps ran back to RLC from the top of the stairs.

Back at the gym, Feizal, Mark and I stretched and did the 8-course ABs Workout:
- Basic Crunch
- Legs Up Crunch
- Fingers-touch-Toes Crunch
- Right Hip Raises
- Left Hip Raises
- Bicycle
- Rolling-U Crunch
- Legs Up-Down-Out-Repeat Crunch

Then, Intan arrived. we missed her workout so much that we literally begged her for "the torture"!
So our 12-min interval workout (3 sets x 4 variations) went like this: (As many reps as possible in each interval, 3 sets)
1) With one free weight, Squat and alternate one leg up. Repeat.
2) Go on the ground with free weights, one push-up, triceps lift both arms taking turns, stand up and shoulder press up. Repeat.
3) Do a "downward dog" with toes tipped, do three push ups, 5 jumps (left-right)
4) Plank Jacks - Hand in plank position, legs together jump center, in, out, open, close, repeat.
**My results:
#1- 22 reps, 18 reps, 20 reps
#2- 3 reps, 5 reps, 5 reps
#3- 2.5 reps, 2.5 reps, 3 reps
#4- 20 reps, 20 reps, 20 reps

Swam 20 x 2 x 25m - much better performance on the 2nd 20 laps! -20mins-

-End-