On this day, I wanted to really push it on the BikeErg and thought this workout would do the trick. My goal was to keep my rounds sub 6 minutes. When doing a workout like this, you could easily go slow and finish the meters in 10 minutes, but that is not the point. The reason for 10 minutes is to get plenty of rest (4 minutes) between rounds so you can really go for it and crank up the intensity.
Pick a number that you think is almost impossible and see how you fight mentally to either succeed or fail. You could sub the BikeErg with a row or treadmill as well.
I cooled down with a core circuit. I think focused core work is important and your brain and body will thank you for taking the time. Remember there are layers to your core strength that need to be developed. Small and big muscles that require attention. Get into some of the smaller musculature with the movements to deepen your strength.