Tabata row
Run 400m
Tabata row
Run 400m
Tabata row
Run 800m
A Tabata is eight intervals of 20 seconds of all out effort followed by 10 seconds of rest. Go as hard as you can this workout it's a sprint so push it. Get from your row to you your run with as little rest as possible. count Total meters from all 3 rounds of Tabata row and total time for the run. Notice that the last run is 800m so you'll be running a mile in total.
Finish with one minute total handstand work without the wall. You can be in front of the wall for security but every second spent touching the wall DOES NOT count towards your minute of total work
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