HIIT

WARMUP
A. Jog
B. Bear crawl
C. Crab walk

HIIT 60/20 X2
A. Stations always go to bike for 1 round inbetween
i. Ropes
ii. Slams
iii. Jump rope
iv. Plank jacks

STRENGTH
A. Heavy sandbag hold while partner works toward reps. Switch when needed
i. 40 Pull-ups
ii. 60 kB deadlift
iii. 60 Squat over shoulder
iv. 100 Ground to overhead
v. 20 Bottom up get up