Legs-Shoulders-Biceps

Warm-Up (5-10 min)

Tabata #1: (20 seconds work/10 sec recovery for 4 minutes)
Alt Shoudler Press
Groucho Walk

2-4 min rest

Tabata #2: (20 seconds work/10 sec recovery for 4 minutes)
Bicep Curl
Calf Raise

2-4 min rest (slow recovery run around the property)

As a Group: Strength Circuit: 2sets
10 Donkey Kicks Right
10 Donkey Kicks Left
10 1-leg reach right
10 1-leg reach left
10 donkey kicks right
10 left
10 fire hydrants right
10 left

Tabata #3: (20 seconds work/10 sec recovery for 4 minutes)
Lying Tricep Extension
Bicycle
2 -4 min rest

Tabata #4: (20 seconds work/10 sec recovery for 4 minutes)
Upright Row
Squat Hold
REST

Arms: if time
10 Supination curl
10 Hammer curl
10 half curl
10 straight arm raise