HIIT

WARMUP X2
10 cal
Forward leaps down back
Spider crawl down back

Station 1 medball 45/15 x2
Squat throw slam burpee
Squat oh presses
Lunge twist
Slam lateral leaps
Russian twist triangle

Tabata 20/10 x8
Froggers

Station 2 kettlebell
Swings
Deadlift burpee
Goblet squat to oh press
Sldl
Half get ups

Tabata 20/10 x8
Plank up downs

STRENGTH EMOTM
5 KB COMPLEX (SWING/ CLEAN/ PRESS)
REMAINDER PLANK