HIIT

Strength:
4 Rounds: 10 Pull-Ups
Rest 60
5 Rounds:
12 Bent Over Row
12 Alternating DB Curls
Perform all reps on one side, switch sides, no rest

HIT:
5 Rounds:
10 Sandbag Lunges (each)
10 Toes to Bar
10 Plank Sandbag Pulls
Rest 60