Tabata

Squats
Sit-ups
Push-ups
Planks

S: 9 7 9 11
D: 7 11 5 20
H: 11 9 15 20
J: 10 10 15 20

jumps

45 Jumps
45 KB cleans
45 Dips
45 Jumps

30 minute run-3/ walk

1 minutes rounds

20 1 minutes rounds

5 chest presses
10 push ups
15 squats

30 walk/run 2 mintues

Presses

KB Presses:
Shoulder Press 1 1 1 1
Push Press 3 3 3 3
Push Jerk 5 5 5 5

15 lb, 26lb, 35 lb, 44lb

J: 35lb
H: 44lb

25

25 Swings
25 Sit-ups
25 Back Extensions
25 Squats

4 rounds