Push Press 3×8 (60-70%)

Tabata Stations x3

Bear Crawl
Wall Ball
Double Unders
GHD Sit ups
Ball Slams
Rowing
Sumo High Pull (95/65)
Box Jumps

Tabata is 20 seconds of exercise, followed by 10 seconds of rest, for 8 rounds. Rotate through each station for total of three rounds.