Tabata Interval Training

“The best chance you have if you wanna rise to the top, is to give yourself up to loneliness. Fear nothing, and work hard. One thing you’ll discover is that life is based less than you think on what you’ve learned, and much more than you think on what you have inside you right from the beginning.“ Bret “The Hitman” Hart

Dynamic warm-up
Then:
Tabata Interval Training – Strength and Endurance
Warm up for 5 minutes
Main Work: 8 rounds 20 seconds work 10 seconds rest (4 minutes in total per exercise)
Wall Squat Hold (Just like an Arm Chair) or Prisoner Squat
Neutral (Shoulder distance) Grip Press ups (Elbows close to the body)
Dead-Cockroach/Bicycle Crunch
Burpees (No press-ups)
Superman (Squeeze your shoulders blades)/Back Extension
Power Forward/Reverse Lunges
Close Grip Press ups (Diamond Press-ups)
Vertical Leg Crunch
4 Point Drill (MMA)
Wrestlers Bridge Front and Back
Then:
Cool down