Warm Up:
Row, 500m
Jump Rope, 2 minutes
Leaping Pull Ups, 2 minutes

Workout #1:
Tabata Squats, :20/:10 x 8 (down-hold on medicine ball)

Workout #2:
Tabata Push Press, :20/:10 x 8 (up-hold in support overhead) m - 33#, w - 15#

Workout #3:
Tabata Push Ups, :20/:10 x 8

Workout #4:
Barbell Deadlifts, 3RM (not to failure)

Workout #5:
Pull Ups, 6 minutes (maximum reps)