HIIT

High/Low
Strength:
4 Rounds
Max reps Pull-Ups
10 DB Bent Over Rows 25-35%
10 DB Hammer Curls
Max reps Chin-Ups
Rest 60-90

HIT
12 Rounds, 15 seconds per round
3 Burpees
3 Toes to Bar
4 KB Swings 70/35
4 V-Ups
4 Push-Ups

Do 12 rounds of each exercise before moving onto the next exercise. Each exercise will take 3 minutes (4 rounds/minutes). Try to move fast, rest remainder of 15 seconds.