Tabata: 20 seconds of intense work 10 seconds rest repeat 8 times.
Do this for each of the following excercises. Recover 1 - 2 minutes between excercises:
DB Thrusters / Squat press
Burpees (Make sure to lower your chest as close to ground as possible and explode up to a jump!)
No cheating! Do everything full range of motion unless you are injured.
When you cheat you're the one that loses!
Have fun and let me know how you did.