HIIT

WARMUP
A. Lunges
B. Crab
C. Wide spider walk
D. Bear crawl

40/20 WEIGHT THEN NO WEIGHT
A. Right back lunge knee drive
i. Right hopping low lunge
B. Squats weighted
i. Squat jumps
C. L back lunge knee drive
i. L hopping low lunge
D. Sumo squat weighted
i. Sumo squat hops
E. Pendulum lunge weighted
i. Jumping lunges
F. Squat walk forward back
i. Squat hop forward back

40/20 WEIGHT THEN HOLD
A. Bicep curls
i. Hold at 90 degrees
B. Tricep kickbacks
i. Hold straight back
C. Lateral raises
i. Hold up
D. High pull
i. Hold high
E. Overhead press
i. Hold high
F. Hammer curl
i. Hold at 90

40/20 ABS WEIGHTED
A. Weighted overhead
B. Half getup right
C. Half getup left
D. Russian drop
E. Straight leg reach back
F. Superman fly