HIIT

Men/Women
Strength:
10min EMOM
2 Thrusters (try to build up in weight as you go)

HIT:
12 Rounds:
4 KB Swings 70/35
1 Strict TTB (take 5 seconds to complete rep, or do a knee hold)
3 Box Jumps 30″/24″
4 Burpees

Every 15 seconds repeat the reps, the faster you finish, the more you get to rest. You will do 12 rounds of the same exercises, which will take 3 minutes before you move onto the next exercise.

Beginner:
12 Rounds:
4 KB Swings 55/25
4 Sit-Ups (take 5 seconds to complete rep, or do a knee hold)
3 Box Jumps 18″/12″
1-2 Burpees