Complete couplets in any order. Complete all rounds of couplet before moving to the next. Stay busy!

Four rounds:

15 BB biceps curls 45/65
:45 sec elliptical sprint 8/10  

Four rounds: 

15 front squats 45/65
:45 sec standing spinbike sprint

Four rounds: 

15 pushups
45 sec plate switches (4")

Four rounds:

15 v-ups
25 box jumps

Daily Extras - None today. 

Workout Notes:

  • An elliptical sprint = keep speed above 75
  • What does 8/10 on the elliptical mean? Females use level 8, Males 10. 
  • How to set elliptical level? Jump on and crank the platforms until display lights up -> push "quick start" lower left hand corner -> select number of desired level OR up/down arrow.
  • Don't sit down on the bike. Standing simulates a sprint. 
  • Keep the pushups strict.
  • I prefer the much safer OG box jumps. Maybe that's because I'm an OG.
  • No elliptical/bike? Cool do a commiserate amount of cardio (RIP, burpees, rope jumps etc.)

First time I've ever seen this work. Cool Alison!