- Set, minimum 5
- Pushup Mix (normal, wide, close, Spiderman, rotational)
- Pullup Mix (normal, wide, narrow, reverse)
- Arm Rotation, horizontal/vertical
- Seated Dips
- Shove Off Mix (normal, wide, narrow)
- Military Press
- Dive Bombers
- 8 rounds of 20 sec of exercise followed by 10 sec of rest, for a total of 4 min.
- Rest 1 min after every full Tabata => total time per exercise of 5 min.
- Find a pace that could be maintained throughout all eight sets, but only with great difficulty.