Almost killed me

I stuck around after working with two clients last night and worked out in Sean’s class. He’s really creative with modified Tabata workouts–short intense bouts of exercise alternating with short rests. These are the exercises and the number of reps I did in each 30 second interval.

Slam ball, 20 pounds, 4 30-second rounds with 30 seconds rest in between:
14, 14, 14, 16
Rest 30 sec and run 400 meters, time: 1:46

Air squats, 4 30-second rounds with 30 seconds rest in between:
19, 21, 21, 23
Rest 30 sec and run 400m: 1:40

Kettlebell swings, 24 kg, 30 sec on 30 off:
18, 18, 18, 18
Rest 30 sec and run 400m: 2:15! My rear was killed by that heavy kettlebell.

Knees to elbows on the pull-up bar, 30 sec on 30 off:
10, 8, 8, 8
Rest then run 400m: 1:42
At the end of that run I thought I was going to throw up!