HIIT

WARMUP X3
A. 10 pushups
B. Lunge arms oh twist
C. 10 squats

HIIT
20 cardio 20 abs/ 20 rest 4 rounds
i. Bottom burpee / flutter kicks
ii. Burps on elbows/ plank walk out feet stay still
iii. Standing mtn climbers/ alt single leg v crunch (scissor)
iv. Rotating squat jump/ push-up pike touch toe
v. Lunge lunge squat/ legs up at 90 crunch

STRENGTH 45 SEC EACH 3 ROUNDS
A. Heavy medball lateral box step up/ side
B. Rotating medball slams / side
C. Weighted fire hydrant /side
D. Single arm bench press /side