Warm-up

Strength:

Every 90sec x 4 sets

1- Tempo Bench Press x 4 reps @2211

2- Strict Supinated Grip Chest to Bar Pull-ups x 5 reps

Use a wider grip to open up the chest. It must make contact with the bar to achieve the stimulus. So, use bands as needed to get the full range of motion. 

Conditioning:

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals per movement.
Strict Pull-up
Ball Slam (25/15)
Push-up
Bottom to Bottom Squat

Tabata score is the LEAST number of reps performed in any of the eight intervals per movement.
No rest between movements. Complete all the strict pull-ups before moving onto ball slams.