Mixed Tabatas (20sec of work / 10sec of rest / 8 rounds per set)

1. Med Ball to Shoulder / Shoulder Press

2. Goblet Box Squat / Sumo Deadlift w/ Kettlebell

3. Pallof Press / Lat Pull Downs

4. Curl-to-Press / Lunge Walk

Strict Tabatas (One Exercise for all Eight Rounds)

1. Med Ball Slam

2. Pull-ups + Dead Hang*

EMOM (Every Minute on the Minute for 12 Minutes)

1. Push-up

      *Completed 4 Pull-ups (or as many as you can) then dead hang for the remainder of the 20 second period*