Warmup:

1 min jumprope
some arm swings
30 second jumprope
10 lunges
5 squats
5 pushups
30 second jumprope
8 lunges
4 squats 4 pushups
(etc down to 2 lunges, 1 squats, 1 pushup)

Workout:
Tabata Squat/KTE Mashup:
8 rounds of:
20 seconds max squats
10 seconds rest
20 seconds max knees to elbows
10 seconds rest

Total reps: 190

Then 2 rounds of:
6 min row for max meters
followed by 5 rounds of Cindy (5 pullups, 10 pushups, 15 squats)

I did one 6 min. row, got 1162 meters, and quit after that because my right bicep felt like it was about to fail. Yikes. Hopefully a good night's sleep will fix that.