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!
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