4 min tabata (20 s on/10 s off) to each set

1. Back squat
2. Bench press (2 x db)
3. Good morning and bent over row
4. Bicep curls
5. French push ups
6. Lunges
7. Push press and upright row (or lateral raise)
8. Sit ups and russian twists

Warm up tabata with barbell:
1. Back squat 2. upright row 3. deadlift 4.hang power clean 5.shoulder press 6. bent over row 7. lunges 8. Good morning