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

1. Mountain Climbers / Split squat jumps

2. Plank with hip extension / Farmer's carry

3. Kettlebell Swings / Step-ups

4. Triceps Overhead Dumbbell Press / Lunge Walk

Strict Tabatas (One Exercise for all Eight Rounds)

1. Single leg bridges (alternate each round)

2. Pallof Cable Press

EMOM (Every Minute on the Minute for 12 Minutes)

1. Wall Ball (squat with med ball toss to target approx. 10ft up the wall - Start at two reps and increase by two each minute