Warm Up:  Down and Backs

3 Sets

• 10 Bench Press
• 10-8-6 Strict Pull Ups

Tabata and reverse Tabata:  3 rounds

Tabata ( 4 rounds of :20 on/ :10 off) 

alternating lunges 

into..

reverse tabata (4 rounds :10 on and :20 off) 

jumping lunges 

Tabata ( 4 rounds of :20 on/ :10 off)

Db Push Press 

into..

reverse tabata (4 rounds :10 on and :20 off)

Db strict press 

Tabata ( 4 rounds of :20 on/ :10 off)

Sit ups 

into..

reverse tabata (4 rounds :10 on and :20 off)

V ups