Full Timed Intervals

Craig Ballantyne's Full Timed Intervals
He tacks this on to the end of a full body workout:

Feb workout:
1. Bodyweight squats 20 seconds work, 10 secs rest in down position; 8 rounds for 4 minutes
2. Push ups, 20 secs work, 10 secs rest in up position; 4 rounds for 2 minutes
3. Plank, 20 secs in plank, 10 secs in side plank; 8 rounds for 4 minutes
4. Touchdown lunges (forward lunge with hands in air) 20 secs of work, with 10 seconds of pushups; 4 rounds for 2 minutes.

No rest between any of these.

March workout:
1. Med ball woodchoppers 20 secs work, 10 secs rest holding ball overhead; 8 rounds for 4 minutes
2. Squat thrusts (sort of like mountain climbers, but both feet jump forward to just below chest while in push up position, then thrust back); 20 secs work, 10 secs in up pushup position. 2 rounds for 1 minute
3. Running ("High Knees") in place plus plank - 20 secs of running, 10 secs of plank; 8 rounds for 4 minutes.
4. Squat thrusts (same as 2 above); 2 rounds for 1 minute.

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These have been added to the Master List