Final Workout with SOUTHCOM :-(

Well today was another good workout and I enjoyed it.  Today was much like the last Friday's workout.  The focus was legs but changed it up a bit.  Less breaks of the 1/4 mile run and more exercises.  This is generally the transition to develop more endurance from exercise to exercise and focus on form and tightening your core.

Here's the workout..

1 mile warm up
1 minute break to do light stretching
20 x dumbbell step up  (20 each leg)
20 x assisted dumbbell lunge (20 each leg)
25 x dumbbell front squat
15 x dumbbell single-leg deadlift (15 each leg)
20 x walking lunge twist
1/4 mile run
25 x side lunge (25 each leg)
25 x sumo squat
30 sec wall sit
Alternating leg wall sit (15 sec full, 10 sec right, 10 sec left, 15 sec full)
60 sec wall sit
Alternating leg wall sit (20 sec full, 15 sec right, 15 sec left, 20 sec full)
24 knee ups, 16 alt knee twists, 24 knee ups (Left leg)
24 knee ups, 16 alt knee twists, 24 knee ups (Right leg)
3 x  15 single Elevated squats  w/ 15 sec hold in between (Left Leg)
3 x  15 single Elevated squats  w/ 15 sec hold in between (Right Leg)
1/4 mile run

Finished up with abs and stretching....