For Reps:
Tabata back rack reverse lunges (75lbs/55lbs)
2:00 rest
Tabata GHD sit ups/sit ups
2:00 rest
Tabata box jump overs (24″/20″)
2:00 rest
Tabata Dumbbell hang power snatch (50lbs/35lbs) *use the right arm for the first :20, then the left for the next :20 seconds and continue in this fashion for all 8 intervals

*The Tabata interval is :20 or work and :10 rest for 8 Intervals. Each interval is 4:00 long with 2:00 rest between the intervals