TABATA CIRCLES:

 

As Warm Up – two Circles of „Standart“ Tabata 20-10 (T01+T02) :

T0-1

High Knees (odd) +  Burpee Pull Up (even)

 

T0-2

Shuttle (odd) +  Worms (even)

 

 

As Main Workout 10 Circles of TABATA 30 – 10 (T1-T2-T3-T4-T5-T1-T2-T3-T4-T5):

T1

Carry of Kettlebel on the pin/ball handle  –  Quadrupedal Dog Crawl (4 front + 4 back) / 2nd round can alternate with Bear Crawl 4+4

 

T2

Wall Sit  –  Rope Jump

 

T3

HandStand / *Shoulder Taps*/  –  Box Jumps  *Broad Jumps*

 

T4

Monkey /Hang on the Rope/  –   Krab 4+4  /  4th Tibetian

 

T5

Heavy Ball Slam  –   Cardio (Row, Bike)