HIIT

1 Mile Run
Rest 2 minutes
4 Rounds:
4 1-Arm DB Thruster 30%
8 DB Plank Pull Throughs
4 Muscle-Ups/4 Wall Walk-Ups
8 DB Reverse Lunge w/DB on Back
Rest 60

Beginner:
800m Run
Rest 2 minutes
4 Rounds:
4 1-Arm DB Thruster 15%
8 DB Plank Pull Throughs
4 Walk Out + Spiderman Mtn. Climber
8 DB Reverse Lunge w/DB on Back
Rest 60