Warm Up: 1 Round 
500/400m Row 
1 Minute Farmer Carry
:30 Hollow Hold 

“TABATA”
8 SETS EACH :20 ON/ 10 OFF

TABATA 1 plate ground to overhead (45/35)(25/15)

TABATA 2 Sit Up/ Flutter 

TABATA 3 plate OH lunge (45/35)(25/15)

TABATA 4 Box jump/ DB Step Up (20/16)

TABATA 5 CAL BIKE (reverse tabata) *

Rest 1 min b/t each set
*reverse Tabata = :10 Hard :20 Coast 

Finisher:
Alternating TABATA
T1 - Banded tricep pull downs
T2 - double DB curl (light)

8 sets each alt movements