Warm up ~ 1/2 Mile run

Strength ~ Bench Press 5x5 (5 sets of 5 repetitions) *record your weight & increase if you can each set

Tabata ~ 8 minutes total time
For a Tabata you need a timer. You work for 20 seconds, then rest for 10 seconds. Continue this for the 8 minutes. Go hard your score well be the total number you do. So for each exercise count how many you are doing (total for all together)
20 sec Mountain climbers *each toe touch counts as 1
10 sec rest
20 sec jumping Jack's
10 sec rest
20 sec burpees
10 sec rest
20 sec air squats
10 sec rest

Do this 4 rounds. Continually count your reps to get a total number after all 4 rounds (8 minutes)