Warm Up: 5 Rounds: 
:30 Jump Rope 
:20 Rope Slam
:10 Burpee 

Tabata: 1 Round 
4:00 Stations 
1:00 Rest between stations 

Station 1
Tabata Bike for Cals (reverse) :10 work; :20 rest 

Station 2 
Sit Up/ Plank (alternate) 

Station 3
Tabata Kb Swing 

Station 4
Tabata Box Jump/Step Ups