8.28

 30 seconds at each station. 4 rounds, 1 min rest between rounds

Pull ups

Hand stand push ups 

Box jumps

Jumping squats

8.25

4 rounds:

20 ball slams

10 burpees 

20 jumping lunges ( single leg count)

200m row

8.19

2 rounds with 2 mins rest between rounds of:

30 wall balls
15 box jumps
15 push ups
15 kbs
30 goblet squats (with KB held in hands against chest, under your chin)
15 kbs
15 push ups
15 box jumps
30 seated med ball twists

8.14

400m run/row

20 jumping/ kipping pull ups

20 wall balls

400m run/row

20 ball slams

20 kbs

400m row/ run

20 pull ups

20 wall balls

8.12

5 push press w barbell

20 bent over barbell rows

25 body weigh squats

10 push press

15 barbell rows

25 body weight squats

15 push press

10 barbell rows 

25 body weight squats

20 push press

5 bent over rows

25 body weight squats

8.5

10 ball slams

20 knees to chest

30 weighted squats ( 15# dumbells on shoulders, high elbows)

20 ball slams

10 knees to chest

20 burpees

30 jumping squats 

20  kettle bell swings

10 ball slams

Then: 

Tabata= 8 rounds of 20 sec on 10 sec off ( total of 4 mins) 

Alternate bar hangs  and push ups ( 4 rounds of each)

0:00-0:20 bar hang

0:21-0:30 rest

0:31-0:50 max push ups 

0:51-1:00 rest

etc... stop at 4:00!