Perform 8 rounds of 20 seconds work followed immediately by 10 seconds rest for each of the following exercises. Complete all 7 rounds before moving to the next exercise.
plate switches
row
elliptical 10/12 (speed 65+)
rope jump (double unders preferred)
spin bike sprints
mountain climbers
squat jumps
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!