Individual warm-up
300m run/row
10 PVC pass throughs
10 PVC dislocates
10 legs swings
10 groiners

Group warm-up
High knees x 2
butt kicks x 2
side shuffle x 2
5 lunge to hamstring stretch
10 sidelying arm windmills
10 plank shoulder taps
10 lunges with rotation

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Tabata score is the least number of reps performed in any of the eight intervals added up.  
"Tabata This" 
Tabata row
 Rest 1 minute
 Tabata squat
 Rest 1 minute
 Tabata pull-up
 Rest 1 minute
 Tabata push-up
 Rest 1 minute
 Tabata sit-up