This ALT Tabata is about sustainable intensity and consistent movement quality across all four rounds. Each 40-second work window should feel strong but repeatable, around 80% effort, so you can maintain output the entire workout. The goal is steady pacing and consistent numbers from start to finish, not a big first round followed by a drop-off.
WORKOUT:
4 Rounds : ALT TABATA 40 on, 20 off
S1: Row Cals
S2: Ground to Overhead (95/65)
S3: Alternating Lunges
S4: Russian KB Swing
S5: Sit Up (Scale Up V-Up)