Cardio Interlude 2.0

Complete couplets in any order. Complete all rounds of couplet before moving to the next. Stay busy!

Four rounds:

15 BB biceps curls 45/65
:45 sec elliptical sprint 8/10  

Four rounds: 

15 front squats 45/65
:45 sec standing spinbike sprint

Four rounds: 

15 pushups
45 sec plate switches (4")

Four rounds:

15 v-ups
25 box jumps

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Daily Extras - None today. 

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Workout Notes:

• An elliptical sprint = keep speed above 75
• What does 8/10 on the elliptical mean? Females use level 8, Males 10. 
• How to set elliptical level? Jump on and crank the platforms until display lights up -> push "quick start" lower left hand corner -> select number of desired level OR up/down arrow.
• Don't sit down on the bike. Standing simulates a sprint. 
• Keep the pushups strict.
• I prefer the much safer OG box jumps. Maybe that's because I'm an OG.
• No elliptical/bike? Cool do a commiserate amount of cardio (RIP, burpees, rope jumps etc.)

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I've always hated these bands. Ever had a 2" rubber band smack you in the crotchital area when stretched from 7'? Thing is, most of us can't simulate a kip with them so we lose benefits. Not the way @kalisonwhite is doing them. I can get behind this. I mean, if wasnt for the whole snapped in the crotch thing. Then again, im guessing it hurt the band more than it hurt me, right? #gpp #gppfit #crotchofsteel #pullups #kippingpullups #dyspnea #fitmom #fitchick #optimalhealth #spri #pulluppband

A post shared by Neil Anderson (@gppneil) on Apr 14, 2017 at 8:47am PDT

First time I've ever seen this work. Cool Alison!