SKILL: Tire flip skill session.
Tabata tire flip (to choose the appropriate weight you should be able to get 4-6 flips in 20 seconds).
Followed immediately by tabata pushups or ring dips.
Followed immediately by tabata American KB swings.
This workout is conveyor belt style. Once Group 1 is done on the tires, Group 2 steps up to the tires while Group 1 moves on to pushups.
Each Tabata is 8 rounds of 20 seconds of work followed by 10 seconds rest. The total workout time is 12 minutes.
Photo Credit: Sandro Art & Photography