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.
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!
We don't really program Saturday's. It's not that we DON'T program at all. It's against my nature to just throw any old thing out there and let you work with it. But, Saturday workouts are extra credit. If you missed one during the week, I'd prefer that you come in on Saturday and make it up. If you didn't miss any, the programmed Saturday workout is usually a fairly middle of the road gig. It'll get you a workout, but I try hard not to leave you limping - much!
I feel like I believe in the second line the most, but it's still cool.