Workout of the Week, 11.15.11

I'm giving you lots of options this week:

Workout 1
Tabata rounds (20 sec on, 10 off for four minutes)
Burpees

Workout 2
5 rounds of-
30 sec of meia lua de compasso transition meia lua de compasso* (side to side w/ no ginga), as fast as you can
Rest 1 minute
*Another option is to do queixada transition armada transition meia lua de compasso, over and over (no ginga)
Note: make sure you do a good warm up before yo do this

Workout 3
5 rounds of-
20 over head walking lunges (w/ 10-25 pounds)
15 push ups
10 squats
5 hand stand push ups (I place a book or block to mark the depth I want to reach)