Warm-Up
Tabata Hollow holds


Strength
2 Rep Max Push Press

Conditioning
4 Rounds, 1 Minute stations
Ball Slams
Burpee
Row (calories)
Double Unders
Rest

Finisher
3 Rounds, 90 Seconds on, 30 seconds off
ME toes to bar
as soon as you drop down from pull-up bar... 
ME ambat situps for remaining time