HIIT

Warm-up
2 Rounds:
30 seconds high knees
30 seconds butt kickers
30 seconds jumping jacks
30 second burpees
5 High Knees
5 Lunges
5 Knee Tucks

Every 2, rest 1
100 BW Squats
90 Sit-Ups
80 Push-Press (go light, if use 1-arm do 40 each side)
70 1-Arm Bent Over Row (Total)
60 Russian Twists
50 Curls
40 Tricep extensions
30 Burpees
20 Lunges (w/weight)
10 Wall Walk-Ups