HIIT

CIRCUIT 1 (3X ROUNDS)

• Push Up w/ Row 16r
• Dumbbell Back Romanian Deadlifts 16r
• High Knees :30 sec (80%+ effort)

CIRCUIT 2

• Single Arm Dumbbell Back Rows 12r each side
• Burpees ROUND 1: 6r, ROUND 2: 12r, ROUND 3: 18r, ROUND 4: 24r

CIRCUIT 3 (5X ROUNDS)

• Ring Rows :30 sec
• Ball slams :30 sec

CIRCUIT 4 (4X ROUNDS)

• Reverse Lunge w/ Thruster
• Push Up 

***go up every round by 2's. Work for 3 minutes and squat hold :30 sec