HIIT

Warmup
Tabata bike

3 min AMRAP /2 min rest x2
4 burpees
8 KB push press
12 air squats

4 burpees
8 KB swings
12 squat and press

4 burpees
8 kB dL high pull
12 reverse goblet lunges

All plank take turns doing 20 dbl rope slams
All hang take turns doing 20 landmine rotations