8 x 30m sprint (take the first 2-3 to build in); 90 seconds rest between reps in which time you do 8 clap pushups
Deep Squat: 7 x 3
Extended Rock: 7 x 12
For cumulative rep count:
Tabata Barbell Thruster (8 x 20 sec on / 10 sec off….women use 15kg; men use 20 kg)
Rest 2 minutes
Tabata Pushup
Rest 2 minutes
Tabata Rocket Jump