I saw this workout posted on Men’s Health a while back and I’m republishing it here for my own quick access.
The Warmup
Perform 10 tabata rounds (20 seconds on, 10 seconds off) of both exercises. Start slow and get faster as you progress through the rounds.
The Workout
Perform 8 reps of each exercise consecutively as a circuit. Don’t rest between moves, and rest as little as possible between sets. Repeat the circuit 3 times.