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.

KB swings 25/35
elliptical 10/12 (speed 65+)
rope jump (double unders preferred)
spin bike sprints
lat pull downs 6/10
snaking pushups

Post total reps for KB swings & rope jumps, distance for row & ellipse to comments.

Workout Notes: 

  1. If I were you, I'd put one of the lifting exercises in between each of the cardios. I would especially put a cardio between the burpees and pushups. 
  2. There will only be a :30 sec transition time between exercises. 
  3. Play with the weight on the lat pull down. Don't be stuck on the suggested numbers. .
  4. Also, did you know, on the lat pull down, that if you have one weight stack on 7 and the other on 8 you are doing 7 1/2. Yep, it's a tweener. Now you know.   
  5. If no lat pull down - jumping pullups
  6. If no elliptical - mountain climbers
  7. if no spin bike - box jumps 

Musings ... 

I haven't done a "Philosophical Friday" for a while. Here it goes...