1. Warm Up
General Warm Up
Then 3 Rounds of:
5 HSPU/Pike HSPU
10 seconds Frog stand
5 Pistols (each leg)

2. Strength: 3-3-3-3-3 Bench Press

3. Conditioning:
For Max Reps

Tabata KB Swings 32/24
Rest 1 min
Tabata hollow rocks
Rest 1 min
Tabata single arm KB Thrusters 24/16 (alternate arms each work period)

Tabata Intervals consist of 20 seconds of maximal effort training followed by 10 seconds of rest repeated for 8 intervals, so each Tabata lasts a total of 4 minutes. The above workout lasts a total of 14 minutes.

This method of training and the name 'Tabata' comes from an original piece of research carried out in Tokyo by Dr. Izumi Tabata et al and was first published in 1996 in 'Medicine and Science in Sports and Exercise'. The abstract from the original research can be found here.