Alternative Athletics: Tabata Core, Chest, Glute / Butt Workout

Warm up
2 Rounds
30 Jump Rope
10 Burpees
 
Tabata
8 rounds
20 seconds Hip Extension
10 second Rest
20 seconds Sit Up
10 second Rest
20 seconds Push Ups
10 second Rest
 
Recovery
Row 500 then:

3 Rounds
10 KB Swings
10 Box Jumps / Steps