3 Rounds of Tabata (8x20:10) - with partner alternate between machine and exercise for a total of 4 sets each. Then rotate stations - minimize rest - maximize effort.
Stations:
1. SKI HARD with DB Shoulder Press (10-30lbs DBs)
2. CURVE FAST with BW Jump Squat + Scissor Lunge
3. ROW HARD (stay strapped in for 4 sets in a row, takes too long to get in and out) with Jumping Pull-up or toe-to-bar.

Spare time - trainer core tabata round.

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