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

1. Walking Lunge / Hollow Hold on Pull-up Bar

2. Renegade Row / Goblet Squat

3. Med Ball Wall Slams / Farmers Carry

4. Jump Rope / Mountain Climbers

Strict Tabatas (One Exercise for all Eight Rounds)

1. Curls

2. Air Bike or Spin Bike

EMOM (Every Minute on the Minute for 12 Minutes)

1. Incline Dumbbell Press

      **Complete one lunge per leg in the first minute, two lunges per leg second minute, three lunges per legs third minute, and so on for 12 minutes. Use the remaining portion of the minute to rest once you have completed the prescribed number of repetitions.**