1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) of:
Kettlebell snatch (35lb. W, 55lb. M)
Match reps throughout all 8 rounds without pacing the 1st.
1 minute rest, then, with a partner:
Leader: 10 medicine ball shuttle run (15yd. ea. @ 15lb. W, 20lb. M)
Follower: Bar hang (Every premature drop from the bar= 5 burpees)
Follower hangs until leader has completed designated reps and then roles switch immediately.
Leader: work with urgency to get your partner out of hot water. They will do the same for you.
And then, 1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) of:
Squat hold (Each and every position break= 5 burpees)
Position is kept below parallel, with strong posture and consistent lumbar curve. If you break position, be honest, and take your medicine.