A. Every 2 min for 16 min (4 sets)
1st min
30 sec ring dips
15 sec rest
30 sec ring rows
2nd min
20 x wtd Russian box step ups alt legs to 20″ box

B. Tabata
T2b (scale down to leg raises or knee rsises)

1 min rest

Goblet squats 24/16kg

1 min rest

Press ups

“Tabata”
8 rounds
20 sec work
10 sec rest