Warm up:
Bring Sally up
1/2 of the song Overhead squats (Barbell)
1/2 of the song Burpees
Tabata 1: Mountain climbers/Superman
Tabata 2: Good mornings (Barbell/KTB)/Plank hold
Tabata 3: OVH squats (30/15Kg)
Tabata 4: Russian twist/L-Barbell shoulder press
Tabata 5: Triceps curls (20-30Kg)/Push ups
Tabata 6: Bench press or floor press (20-30Kg DB)/One arm bent row (20-30Kg DB)
Tabata 7: Airdyne or Row/ Bandy side steps
Tabata 8: Box jumps