CrossFit:
For max reps at each station: 20x10x8 (20min)
Tabata dumbbell shoulder press
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses
* The tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.
Quickfit:
4 rounds alternating tabata: 20x10x4 (10min)
1. DB shoulder press
2. DB lunges in place
3. box dips
4. DB walking lunges
5. DB push press
Longevity:
4 rounds alternating tabata: 20x10x4 (10min)
1. DB shoulder press
2. DB lunges in place
3. box dips
4. DB walking lunges
5. DB push press
