Tabata Time: 50 min

Warm up:f.t-s.t-s2s-s2c.cl.squ.
Main workout 45 min
Cycle 1 Cycle 2 Cycle 3
Note note note
Set : 3 Set :3 Set :3
8Elbow p.j shuffle back
Lateral leap L+R Warm up 6b.k 1burpee Time up Time 18
cycle 25min. min.
Squat press w. calf Each 6push up &trice Then Then
raise 20sec. hold Water
Bicycle Water
10sec break. break.
One arm thruster
Burpees 1tuck rest
burpees 2
boat
Time 15
Dead row min. Sqt h.weighted Super man
Then
water
H.K run break.
Butt kick Dirty dog L.R

Stretch 20sec.each (quadriceps /

Cool down hamstring /gluts/hip flexor /abs / oblique/lower 10 min.
back/biceps/ triceps /pectorals /calf /inner thigh )