6 rounds on the clock: 

55 sec running sprint on bike
5 sec transition
55 sec v-ups
5 sec transition
55 sec burpees
5 sec transition
55 sec fr. weighted plate switch 10/15
5 sec transition
55 sec row
30 sec transition

Post thoughts on getting more out of this workout to comments.

Workout Notes: 

  • Put the saddle all the way down. Do your pedaling out of the saddle. Sprint!
  • You should be breathing heavy throughout this entire workout. 
  • Limit transition times. Those 5 secs come at you fast. Be looking ahead to the next station.
  • Don't bother strapping yourself into the row. Takes too long. 
  • Where are the Daily Extras? I don't post them if the workout goes for more than 40 min. 
  • No bikes/rowers? Cool. Any 1 min cardio move aimed at incr HR is fine (burpees, running, rope jumps, plate switches, etc.).  
  • Nixed the KBs. Giving your low back a rest.

Good workout regimines keep kids in front of the bars instead of behind them. #GPPKids

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