Tabata Town

20 seconds work; 10 second break
8 rds per exercise

Pullup
GHD Situp
Pushup
Toe to Bar
Ring Dips
Dumbell Curls
GHD Situp
Pullup

Shoulder Work

Slow Shoulder Presses @ 50% Max
Overhead Kettlebell Holds
Shrugs

Cycling Legs For Days

4 Rounds of:

6 mins Assault Bike (legs only)
50 Air Squats
40 Walking Lunges
30 Lunge Jumps
20 Squat Jumps
1 min hollow

4 Mile Run

4 Mile Run