HIIT

Men/Women
Strength:
4 x 8 Barbell Step-Up 115/75 18″/12″ Rest 60
4 x 10 Hanging Med Ball Knee Raises 14/8 Rest 30
12/10/8/6 Front Squats (perform a double drop set on the last set, try to get 8-10 reps at each drop set)

HIT:
3 Rounds:
200m Run
1 Heavy Deadlift
10 Burpees
1 Heavy Deadlift
10 DB 1-Arm Push-Press 20-25% (total)
1 Heavy Deadlift
10 Plank Pull Throughs (each)
Rest 60