Arguably the best interval of all times, the magical 20 on 10 off. 


With a teammate:  Tabata wall balls, sit ups, and rows

One teammate does a full Tabata of one of the above movements.  After each twenty second work period they will tell their partner how many reps they completed. The partner will try to complete that many pulls on the rower during the next twenty second work period.  The rower will be one work period behind.  After each has done eight work periods they switch roles.  Each partner will complete a Tabata of all three movements and sets of rows.  The score is the total meters rowed by the team.