Individual warm-up
300m run/row
10 PVC pass throughs
10 PVC dislocates
10 legs swings
10 groiners

Group warm-up
5 inchworm walk outs
High knees x 2
butt kicks x 2
side shuffle x 2
:30 couch stretch
:30 box shoulder stretch
10 PVC shoulder raises (face down)

Tabata row
 Rest 1 minute
 Tabata squat
 Rest 1 minute
 Tabata pull-up
 Rest 1 minute
 Tabata push-up
 Rest 1 minute
 Tabata sit-up

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
 Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."

Cash-out: (optional due to smoked quads...for some strange reason)
4 x 400m interval runs @ 80-85% effort
-Rest 2 minutes in between sets-