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. 

elliptical (arms only) 4/8
plate switches
KB swings 25/35
spin bike sprints
v-twists 15/20

Daily Extras - Choose 3 and do them again.

Workout Notes

  • Need to keep the elliptical moving during the "rest."
  • Use a lot of body on the elliptical.
  • straighter legs are better for v-ups and v-twists.
  • Spin bike sprints should be the worst thing that has ever happened to you. You should take the pain you receive from these very personally. Like, you should hate me and wish temporary bodily harm upon me for 3 full seconds after this Tabata.

Holiday Hours:

Saturday the 24 - as posted
Monday the 26th - we will run the 7:15, 8:00, 8:45 & 9:30 workouts. 

10 lords a-leaping WITH flair!

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