Warm up Tabata

:20 on :10 off

Shuttle runs

Tabatas

All done with empty barbell

:20 on :10 off x 8

Amrap curl

Amrap strict press

Rest 2:00

Tabata

Amrap barbell good mornings

Amrap barbell squat

Rest 2:00

Tabata

Amrap barbell bench

Amrap barbell skull crushers

Rest 2:00

Tabata

Flutter kicks

V-ups