HIIT

Men/Women
Strength:
Find your 1RM Back Squat

HIT:
100 Double-Unders/200 Singles
3 Rounds:
15 Slams 50/30
15 V-Ups
15 Push-Ups
Then:
100 Double-Unders/200 Singles

Beginner:
Strength:
Find your 3RM Back Squat

HIT:
100 Singles
3 Rounds:
15 Slams 30/20
15 Sit-Ups
15 Push-Ups
Then:
100 Singles