HIIT

Men/Women
Strength:
6 Rounds:
10 HSPU
10 Bent Over Row 135/85
10 Push-Ups (on med ball if possible)
Rest 45-60 seconds

HIT:
3 Rounds:
80 Double-Unders/ 1:00 min practice
30 V-ups
10 Clean and Jerks 185/95
Rest 90 seconds (a long rest means you can push yourself on the cleans, remember perfect form)

Beginner:
Strength:
6 Rounds:
10 DB Shoulder Press 10%
10 Bent Over Row 95/65
10 Push-Ups (on med ball if possible)
Rest 45-60 seconds

HIT:
3 Rounds:
120 Jump Ropes
30 V-ups
10 Clean and Jerks 95/65
Rest 90 seconds (a long rest means you can push yourself on the cleans, remember perfect form)