Work for 20 seconds followed by a 10 second rest, complete 8 rounds which will take you 4 minutes for each exercise. Complete all four Tabata’s (exercises) with a 60 second rest between each Tabata.


  • Clock squat (two handed or single arm)
  • Clean to shield cast (change sides each round)
  • Forward lunge and twist (alternate grip each round)
  • Alternating 180’s (alternate grip each round)