Day 3 ~ Level 3/5 sets — a great workout, very similar to my old shoulder/lat weight day. I used 15lb dumbbells on the lat and front raises; 25lb dumbbells on the bicep curls, upright rows, and shoulder press; and 30lb dumbbells on the shrugs.
Day 4 ~ all levels 3 sets **30sec light jog in place/march steps as active rest between exercises** (no rest between sets) — I will enjoy these full circuit days more when I am no longer sick and can barely breathe. HIIT and colds do not mix at all!!
I opted to do the Military Fit Bar Add-Ons as well so I zipped out Days 1 and 3 for those extras on Level 3.
Day 1 ~ 1 pull-up + 1 chin-up + 10 leg raises + 10 knee raises/3 sets
Day 3 ~ 2 pull-ups + 2 chin-ups + 5 leg raises + 5 knee raises/3 sets
Day 3 & 4 – completed!
Day 3 ~ 100 jumping jacks (1 set)
Day 4 ~ 80 high knees (1 set)