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
elliptical 10/12 (speed 65+)
rope jump (double unders preferred)
spin bike sprints

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

Daily Extras - 

Choose 2 of the movements above (or a weak area) and do them again! Do all 5 over again if you're feeling froggy!

Workout Notes: 

Favorite new ab move

A video posted by Neil Anderson (@gppneil) on