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.
plate switches
row
elliptical 10/12 (speed 65+)
rope jump (double unders preferred)
spin bike sprints
mountain climbers
box jumps
conditioning curls 15/20 ea
Since nobody really counts these, post a fitness hack to comments. Please gear towards rookies.