All progress has resulted from people who took unpopular positions.

- Adlai E. Stevenson

Dr. Winett publisher of Master Trainer on intensity versus volume of cardiovascular training. We've seen Dr. Winett several times in other links.

Skip rope for two minutes as hard and fast as you can. Double-under if you can with little fouling.

Ten handstand push-ups

Skip rope again for two minutes

Deadlift high pull @ no less than for 1/2 your body weight for 12-10-8-6 and 4 reps. Use same load for each set.

Again with the rope

50 Dips, as many sets as required. If able use rings.

Rope again.

Can you do this in twenty minutes?