1. Running Interval Round
2. Elbow Plank with Small Leg Circles
3. Running Interval Round
4. Spider Man Push-Ups
5. Running Interval Round
TPowerDASH is Tabata class that incorporates high intensity running intervals with body weight strength exercises. Tabata intervals always consist of sets of 8 intervals, done for 20 seconds with 10 second rests in-between, at the highest intensity that can consistently be held. 1 minute rests are given between sets.
Strength exercises are in video below...