HIIT

Men/Women
100 Double-Unders/250 Singles
90 Sit-Ups
80 Wall Balls 20/14
70 Box Jumps 24”/16”
60 Russian Twists (total) 15/10
50 KB Swings 70/35
40 Back Squats 95/65
30 Toes To Bar
20 Slams 50/30
10 Muscle-Ups / 25 Pull-Ups

Beginner:
100 Singles
90 Sit-Ups
80 Wall Balls 14/10
70 Box Jumps 16”
60 Russian Twists (total)
50 KB Swings 55/25
40 Back Squats 65/45
30 Toes To Bar
20 Slams 30/20
10 Ring Rows

Do all the reps before you move on to the next exercise. Try to work towards a targeted amount of reps before resting (i.e. 20 sit-ups). Rest when you need to as there is no designated rest. As always, form is most important.