Tabata:
For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.
Workout:
Tabata squats Bottom to Bottom (rest period is at the bottom of the squat)
Row 500 meter
Run 400 meter
Tabata hand stands against a wall (unless you’re Nystuen, then no wall)
Run 400 meter
Row 500 meter
Local 1592 Fitness Training 
Paul Mc:
Tabata squat: 11
Run: 2:17, 2:00
Row 1:59, 2:02
Tabata handstand:
unbroken until 4th round
Josh Marone:
Tabata squat: 14
Run: 1:54, 2:07
Row: 2:12, 2:04
Tabata handstand:
Unbroken until 3rd round