For max reps at each station:
Tabata dumbbell shoulder presses
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.
Men: 35-lb. dumbbells
Women: 25-lb. dumbbells
scaled to 75 lb. barbell.
38+46+36+55+52=227 total.
Warm-up 10 minute row: 2350m, 2:07.6/500m
Cool-down 10 minute row: 2170m, 2:18.2/500m
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