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Tabata Intervals
1 - 8 Sets – 20s On/10s Off - Kettlebell Swings
*Rest 1 minute
2 - 8 sets – 20s On/10s Off - Burpees
*Rest 1 minute
3 - 8 sets – 20s On/10s Off - Row Calories
*Rest 1 minute
4 - 8 Sets - 20s On/10s Off - Push-ups
*Rest 1 minute
5 - 8 sets – 20s On/10s Off - Sit-ups
6 Rounds 8 Staggered Stance Deadlift, Right foot forward 8 Staggered Stance Deadlift, Left foot forward 8 Reverse Farmer Lunge, Right leg 8 Reverse Farmer Lunge, Left leg
AMRAP 4 21 Calorie Row 21 Burpees 21 Banded Strict pull up/ring row/inverted row Rest 4 minutes AMRAP 4 15 Calorie Row 15 Burpees 15 Toes to Bar/hanging knee raise/v-ups/lying leg raise Rest 4 minutes
Part 1 Thruster Build to a Heavy 5 Part 2 AMRAP 15: 21 AbMat Sit-ups 15 Push-ups 9 Thrusters (95/65)