HIIT
15/30/45/60/45/30/15 Kettlebell
*swings
*goblet squats
*squat and press
*quad lifts
*squat to upright row
*Lateral leg lifts
*swings
20/10 x8 ASSAULT BIKE
15/30/45/60/45/30/15 Medball
*slams
*lunge twist R
*Throw up and catch/slam/burpee
*russian twist
*burpee lateral jump over
*lunge twist L
*slams
20/10 x8 JUMP ROPE
15/30/45/60/45/30/15 Penalty Box
*side shuffle
*hop forward and back
*lifted hop over-180 jump-burpee
*lateral leap-1 leg land- back step lunge
*lifted hop over-180 jump-burpee
*bear crawl position step up and back
*side shuffle
20/10 x8 PENALTY BOX MOVING MTN CLIMBER