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.

plate switches
elliptical 10/12 (speed 65+)
rope jump (double unders preferred)
spin bike sprints
mountain climbers
box jumps 
conditioning curls 15/20 ea

Since nobody really counts these, post a fitness hack to comments. Please gear towards rookies. 

Daily Extras - 

Choose 2 of the movements above (or a weak area) and do them again! 

Musings ...

Philosophic Friday

Please understand, I don't post this commentary by Governor Bevin (KY) with any political agenda. I don't know him by way of endorsement. I honestly have never heard of him before this day.

I don't presume to be able to answer the very complicated questions of school violence, teen suicide, pornography, media bias/hypocrisy and what seems to be the moral decline of people in general. However, I feel that if we are to make strides toward improving society in meaningful ways, many of the thoughts he illuminates about changing our culture would be good starting points.