HIIT

Strength:
Find your 3RM Deadlift
Target build-up of reps:
10, 5, 1, 3, 3, meaning starting with 10 reps with your first warm-up weight, then 5 reps at a second heavier weight, then do a set or two of 1 rep, to feel the weight and continuing building, but don’t get too tired, then go for it.

HIT:
6 Rounds:
2 Burpee Pull-Ups
4 Toes to Bar/Knees-Up
6 Push-Ups + Knee to Elbow (total=6 push-ups)
8 Thrusters 45/35 (empty bar, don’t drop it)
10 Barbell Curls (squeeze your abs, dont rush, full reps)
Rest 60

Beginner:
6 Rounds:
2 Burpees + 5 Ring Rows
4 Sit-Ups
6 Push-Ups
8 Thrusters 45/35 (empty bar, don’t drop it)
10 Barbell Curls (squeeze your abs, dont rush, full reps)