Week 7 - X-Factor Breakdown

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Here's week # 7 from VF:

Week 7 breakdown: rope twist 30 seconds pick up claps 45 seconds quick feet/pushup drop - 90 seconds (1 pushup, 3,2,1, 5, 1 hold down)sumo squat knee lift - 90 secondsheels to sky - 45 secondsknees to chest - 90 secondswater break

squat jumps 30 secondsmountain climbers 45 secondsMMA knees - 45 seconds each sideside plank pulse - 45 seconds each sideplank pulse - 45 secondslunge w/extension - 45 seconds each sidewater breakrepeat