Have any questions about any of the exercises below? No worries, Check out full demonstration here
Stamina – Each FF – 5 sets as fast as possible (all the way through the list is one set)
10 pull ups
walking overhead lunges – 20 steps 45# plate (guys)/25#(girls)
200m run
rest 5 min
Core – Plank Tabata (20 secs of work and 10 secs of rest for 4 minutes
rest 1 min then
Flutter Kick Tabata
Rest 1 min then
Superman Tabata