“Tabata Sprint”

KB Press/Sprint

Box Jump/Sprint

Shoot Thru/Sprint

Rope Slam/Sprint

Pull up or TRX Row/Sprint

Overhead Stationary Lunge/Sprint

Crunch Pass to Wall/Sprint

Knee to Ball/Sprint

Goal:  To complete 8 sets of each exercise

Rest:  10 seconds rest after each set; 1 minute rest after each completed set of 8. 

How to do it:  Start at an exercise, perform 8 sets in a row with a 20:10 W:R ratio.  Move on to the next exercise after completing 8 sets.  Perform the exercise for set 1, then set 2 sprint, set 3 perform the exercise again, set 4 sprint,…

Extra Info: Each station takes 4 minutes to complete