-400m no run
4 min Tabata jumprope as follows
-side to side bunny hop
-forward and back with feet together
-scissor step forward back
-in & out jumping jack style
-4 outside inside outside back each side
-10 KB swings. Increase weight each round
-5 10 second descent push up negatives. Keep elbows in.
-Tabata hollow rock
-Tabata kettlebell/dumbbell swing
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between rounds.