Warm Up: 
400m

 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/ Reg or box 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