Warm-Up. T-Spine Pulse on Bench x 60 seconds
then
Tabata Warm up: 20 seconds of Straddle Pulses
10 seconds rest 20 seconds of Plank Walks 10 seconds rest 20 seconds of Jumping Squats 10 seconds rest 20 seconds of Plank Shoulder Taps 10 seconds rest
Then…
Workout:
Part A. Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Airbike 20 Single-Arm Kettlebell Presses (10 each arm) (16-20Kg/10Kg)
Rest 5 minutes, and when the running clock reaches 20:00…
Part B. Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Row 30 Push-Ups 20 Wall Ball Shots