EMOM x 9 MINUTES
Min 1 -- :45 jog in place
Min 2 -- :30 jumping jacks
Min 3 -- :30 hollow hold
Min 4 -- :30 jog in place
Min 5 -- :30 slow burpees
Min 6 -- 10 squat jumps
Min 7 -- :15 jog in place
Min 8 -- :30 toe touches
Min 9 -- 10 V-Ups

After the warm-up athletes should be ready to go!

TABATA
Each movement is 4 minutes long with 20 sec of work and 10 sec of rest with a total of 8 rounds.

Movements:
Pushups
situps
Air squats
DB deadlift
DB shoulder press

Score each movement with the round with the least amount of reps.
Example, for pushups all 8 rounds scored like this
12
10
10
11
9
9
9
8
The score for pushups will be 8.