HIIT

Men/Women
Strength:
Pull-Ups 4×8
DB Medball Bench 4×12
1-Arm DB Row 4×12, other arm braced on box
Ring Dips/Box Dips 4×6 (add weight if necessary)

HIT:
400m Run
Rest 60
40 Wall Balls 20/14
30 Sit-Ups
20 KB Swings 70/30
10 Deadlifts 315/185
Rest 60
400m Run

Beginner:
HIT:
400m Run
Rest 60
20 Wall Balls 20/14
20 Sit-Ups
10 KB Swings 70/30
10 Deadlifts 185/95
Rest 60
200m Run