Warmup:

• 5 min moderate Row (cover around 1km)
• Fitness Explorer - Warmup

Workout: Tabata Protocol

 Perform 20 seconds of maximum (100%) effort, followed by 10 seconds rest. 

• Sprint (or Treadmill Drivers) 20 seconds, rest 10 seconds;
• Push-Ups 20 seconds, rest 10 seconds;
• Bear Crawl 20 seconds, rest 10 seconds;
• Air Squat 20 seconds, rest 10 seconds.

Repeat above cycle three times.

3 minute rest 

Finisher:

45 Burpees