Warm up:
Bring Sally up
Sandbag thrusters
Tabata 1:
Jumping Jacks/ DU
Burpees
Tabata 2:
Front Squats (barbell/sandbag)/ DB/ KTB
Box step ups/ Box jump over
Tabata 3:
Ring rows/ jumping pull ups
Clapping push ups/ Chest tap push ups
Tabata 4:
Bicycle crunches
Plank/Dumbbel plank row
Tabata 5:
Squat jumps/ Sandbag or Barbell squat jumps
Lunes/ Sandbag lunges/ Barbell lunges
Tabata 6:
Sit ups/ Sandbag sit ups
Side plank
Tabata 7:
Medbal clean/ DB or barbell hang clean
High knee jumps
Tabata 8:
KTB swings
KTB Good mornings
Postworkout:
Roxanne
Plank from hands to push up
Tabata 4 Plank dumbbel row:
Tabata 7 High knee jumps: