"It's Tabata Time....and some rest"
Barbell Back rack reverse lunge
Box jump overs
Dumbbell power snatch
(Use the right arm only for the first 0:20 interval, then the left arm only for the second 0:20 interval. Continue in this fashion for all 8 intervals.)
The Tabata interval is 0:20 of work followed by 0:10 of rest for 8 intervals.