Warm-up
Without rest between, perform a tabata of each of the following:
Burpees
Lunge jumpers
KB swings (50 lbs.)
box jump (20-30 in.)
*each exercise will consist of 8 reps of 20 s as hard as you can go and then 10 s rest. i.e., you will begin with burpees and go 20 s all out and then rest for 10 s and do that 8 times for burpees and then move to lunge jumpers without any rest and complete a tabata and then all through the other exercises; clock is continuous; will take exactly 16 mins. maintain form throughout. ensure you explode up on your burpees, go deep on your lunge jumpers, pop your hips on your swings (weak arms) and just try not to fall on your box jumps :) have fun bonking
**Cool-down for sure
do anything but come to a dead stop
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