Alternating Tabata:
1a) Single Unders
1b) OH Plate Hold
Then,
10-8-6-4
Ground to Overhead with a plate
Walking OH Plate Lunges (total reps)
Abmat Sit-ups
Then,
Run 200 Meters

With a running clock:
0:00-10:00
Row 250 Meters
15 Abmat Sit-ups
50 Double Unders
Rest 30s between Rounds

12:00-20:00
Row 250 Meters
15 Ground to Overhead with a plate (45, 25)
100 Single Unders
Rest 30s between rounds

22:00-28:00
Row 250 Meters
10 Walking OH Lunges w. plate (45, 25) (total)
50 Jump Rope, Single Leg jumps (25 each side)
Rest 30s between rounds