Perform 8 rounds of 20 seconds work followed immediately by 10 seconds rest for each of the following exercises.  Complete all 8 rounds before moving to the next exercise.

KB swings 25/35
row
elliptical 10/12 (speed 65+)
rope jump (double unders preferred)
spin bike sprints
burpees
lat pull downs 6/10
snaking pushups

Post total reps for KB swings & rope jumps, distance for row & ellipse to comments.

Workout Notes: 

  1. If I were you, I'd put one of the lifting exercises in between each of the cardios. I would especially put a cardio between the burpees and pushups.

  2. There will only be a :30 sec transition time between exercises.

  3. Play with the weight on the lat pull down. Don't be stuck on the suggested numbers.

  4. Also, did you know, on the lat pull down, that if you have one weight stack on 7 and the other on 8 you are doing 7 1/2. Yep, it's a tweener. Now you know.

  5. If no lat pull down - jumping pullups

  6. If no elliptical - mountain climbers

  7. if no spin bike - box jumps

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