Warmup:
- 4 minutes shadow boxing, with virtual skipping.
Workout:
Tabata Intervals (20 minutes including rest periods)
- 20 sec Indoor Rowing*, 10 sec Rest - (repeat for 8 rounds).
- rest - 1 minute
- 20 sec 20% bodyweight 1 arm KB Snatch**, 10s rest - (repeat for 8 rounds)
- rest - 1 minute
- 20 sec 65-70% of bodyweight Deadlift***, 10s rest - (repeat for 8 rounds)
- rest - 1 minute
- 20 sec Jump Pull-Ups, 10 sec rest - (repeat for 8 rounds)
- rest - 1 minute
Notes:
- Perform flat out maximum effort for the 20 seconds of work
- * - if you don't have access to a rowing machine, substitute a skipping rope, or sprint.
- ** - if you are not sure how to perform a Kettlebell Snatch, perform a shoulder press - using Kettlebells or Dumbells. My KB weight used: 16kg single arm.
- *** - I used 70kg as my Deadlift weight as a percentage of bodyweight.