Warm up:
Squats
Push ups
Ring rows
Tabata 1:
Jumping Jacks/ Single unders/ Double unders
Tabata 2:
Box step ups/ KTB box step ups/ box jumps w. DB
Burpees
Tabata 3:
Mountain climbers/ Knees2elbows/ Toes2bar
KTB/DB deadlift
Tabata 4:
Push ups/ DB-barbell Floor press/ DB-barbell Bench press
Ring/DB/KTB/Barbell row
Tabata 5:
Walking lunges/ One hand DB walking lunges
Hold in handstand against plyobox/ Hold in handstand against wall
Tabata 6:
Man makers with DB
Russian twist with DB
Tabata 7:
Wall balls
Swimming
Tabata 8:
Triceps dips on plyobox/ Ring dips w. resistance band/ Ring dips
Supinated ring rows (video)/ Supinated-biceps pull ups