Warm Up: 
400m or down and backs

Performance: For max reps at each station: perform all 8 rounds before moving on

• Tabata dumbbell shoulder presses
• Tabata weighted jumping lunges
• Tabata ring dips
• Tabata weighted walking lunges
• Tabata dumbbell push presses

Men: 30-lb. dumbbells
Women: 20-lb. dumbbells

Fitness: 
Tabata: 8/4/2

• Thruster/ Lat Over 
• Ball Slam/ Ring Row 
• Bike/ Plank 
• Prowler Push/ walking curl 

*alternate moves until 8 rounds of work is complete (4 of each)  then repeat at 4 rounds total and 2.  

Extra Credit:  4 rounds Tabata
Flutter/ sit ups/ In and Outs/ R-twist

*alternate moves each time