FUNCTION

4×30/30 of:
30sec Sumo Deadlift Double KB
30sec rest
Rest 90sec (counting last 30sec of intervals)
4×30/30 of:
30sec half kneeling See-saw DB Press
30sec rest
Rest 90sec
4×30/30 of:
30sec 10m shuttle sprints
30sec rest

EXPERIENCE/MASTERY

a) Tabata Row
8 rounds of:
20sec Max Cal
10sec Rest
Rest 1 min before next segment

b) Tabata Squat
8 rounds of:
20sec Max Air Squat
10sec Rest
Rest 1 min before next segment

c) Tabata Row
8 rounds of:
20sec Max Cal
10sec Rest
Rest 1 min before next segment