1)
Tabata (20seconds of work / 10seconds of rest)
Each exercise will be done for a total of 4 minutes trying to complete as many reps as possible. Take a one minute rest between exercises.
Squats
Step-Ups (30#DBs)
Front Squat (95#BB)

2)
40-30-20-10
Seated Machine Crunches +
Seated Calf Press

3)
30-30-30
Hamstring Curl (110#) +
Standing Calf Raises (Smith Machine)

4)
Schwinn Airodyne Tabata (MAX EFFORT)
Round 1: 20/10 x 8 rounds (stuart HBM Max: 169)
Rest one minute
Round 2: 20/10 x 8 rounds (stuart HBM Max: 171)
Rest one minute
Round 3: 20/10 x 8 rounds (stuart HBM Max: 179)