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.

Perform 2 rounds of:

KB swings 25/35
jump rope
box jumps

Post total reps for each exercise to comments

Last time we did this workout, it was mis-posted. It only called for 1 round. There are 2 rounds in this workout. I've wanted a re-do ever since. Blame my doped out mind (It was posted from a hospital bed). 

Now, let's plow this thing -and let's do it RIGHT this time. 

Workout Notes:

Be "ON" from the first second of each 20s round. One of the mistakes we make with this workout is waiting for the trill and THEN picking up the weight to start going. That delay (I know you're tired) costs about 4 seconds. Doesn't sound like much, but it's a full 25% of this workout missed. 

Do the rope jumps like this. In fact, do everything like that. Maybe not the KBs. Take your time, (your hurried time) with those.  


Interested in doing the shaping bias with us? We believe your body is uniquely sensitive to muscular increase at this time of year. We've seen this to be so. Ideally, you'd capture this natural tendency to improve muscular shape until about March of next year, then switch gears and trim it all up for summer! It's cool. And LOOKS GOOD ON! 

We realize there is a lot to know about learning to do this. We had a thought. What if we did a few seminars at HQ (FREE to HQ members) to explain it? Would you be interested? Please let us know in comments.