Tabata Run

1)
Hallway Lung 40m (about 15 steps each leg)
25#DB, 35#DB, 45#DB +
1:00m wall sit
No rest between sets

2)
5 Rounds for time:
90% 1RM front squat x 5 +
10 Burpees

3)
Run 2.25 miles TABATA style
8 speed + 8 incline

You will set the incline and pace before you begin and then don't touch it. Run for 20 seconds and then straddel the treadmill for your rest for 10 seconds. Continue this pattern until you have run for 2.25 miles. With the treadmill running at an 8 speed this should take about 17:00min.

For a video demonstration click here.