Did Thursday and Friday morning at the base gym with my buddies.
5x5 back squats
5 1-arm DB power snatch, right
5 1-arm DB OHS, right
5 1-arm DB power snatch, left
5 1-arm DB OHS, left
10 lateral jumps over dumbbell
Results: ~8 minutes, with a 25# dumbbell
If you've never tried a 1-arm DB overhead squat, try it. It is really weird, and definitely exposes weakness in your core.
Everybody was sleepy and sore, so we skipped the weight room and did two "tabata pairs".
First pair: squats (lowest count 14) and pushups (lowest count 6; games-style w/ hand release)
We alternated between squats and pushups for 16 total rounds of tabata. I like this better for pushups, because I felt like I did more pushups than when I do "straight" tabata pushups.
Second pair: DB push press (20# db's, lowest count 8) and AbMat situps (butterfly; lowest count 10)
I kinda sandbagged the situps -- I have gotten a score of 11 on regular tabata situps.
But the good thing is I got up and got to the gym! Definitely wasn't feeling it this morning...