HIIT

Men/Women
Partner Workout
3 Rounds:
25 Calorie Row
20 Calorie Row
15 Calorie Row
12 Thrusters 95/65
12 Roll-Outs
12 Slams 50/30

Beginner:
3 Rounds:
15 Calorie Row
10 Calorie Row
5 Calorie Row
8 Thrusters 65/35
10 Sit-Ups
12 Slams 30/20

Push yourself on the row, go back and forth with your partner. Thrusters suck so hang in there, for the roll-outs, if you they hurt your back, try to elevate your hips into the air and try again, it will illuminate that pain and/or roll-out less. For the slams use good deadlift form to pick it up and make sure to SLAM it.