Warm-up:

Strength:

4 sets 

1a) Bench Press x 5-4-4-3 No tempo. Build across the 4 sets.

1b) Supinated Grip Bent Over Row x 8 reps

Conditioning:

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any of the eight intervals. Complete all 8 intervals of Double-unders before moving onto Ball Slams and so forth.

Tabata:

Double-unders, Ball Slams 25/15, Ab-mat Sit-ups, Row or Bike for Cals