Tabata push-up
Run 800 meters
Tabata sit-ups
Run 800 meters
Tabata jumping pull-ups
Run 800 meters
+
5-5-5-5-5 reps 95# sholder press

Rest 60 seconds after each Tabata effort and after each run effort. The Tabata interval is 8 intervals of 20 seconds work and 10 seconds rest. It is scored by the least number of reps achieved in the 8 intervals.

Maguire-
15-15-15-12-10-10-9-9 pu
4:40
10-10-10-10-10-10-10-8su
4:17
12-12-12-12-10-10-10-10jpu
4:22



Add your Tabata scores and divide the total by your totaled run times in seconds (i.e. 50/390 = .128 reps/second).