Tabata warmup:
6 rounds of:
20 seconds on, 10 seconds off wall ball (10 lbs)
20 seconds on, 10 seconds off box jumps (20")

Workout:
7 rounds of:
15 pullups (I did jumping cause my hands hurt and cause there's 7 rounds)
10 squat jumps w/ 35 lb bar (I did two rounds of squat jumps, 5 rounds of just squats because my knee tweaked a little)
10 ring dips (with band assistance)