HIIT

Men/Women
Strength:
Build to a heavy 3 of Sumo Deadlifts
Drop set of 2×8 Sumo Deadlift down 30% (no touch and go)

HIT:
15 KB Swings 70/35
20 V-Ups
100 Double-Under (250 Singles)
Rest 90
15 KB Swings 70/35
20 V-Ups
75 Double-Under (175 Singles)
Rest 60
15 KB Swings 70/35
20 V-Ups
50 Double-Under (125 Singles)
Rest 60
15 KB Swings 70/35
20 V-Ups
25 Double-Under (60 Singles)

Beginner:
15 KB Swings 55/25
20 V-Ups
100 Singles
Rest 90
15 KB Swings
20 V-Ups
75 Singles
Rest 60
15 KB Swings
20 V-Ups
50 125 Singles
Rest 60
15 KB Swings
20 V-Ups
25 60 Singles