BAAAAACK to basics with some serious HIIT using a 1:3 work:rest ratio. remember to treat this as ALL-OUT blasts, Heavier loads etc. – these are VERY density session-like when it comes to loads.
Today I hit the following for 30 min.: Double unders, TRX RIP Pitchfork Jumps, Plyometric Push-ups, Band resisted Max effort jumps, KB Heavy Band Swing, heavy KB Flips (triple extension), heavy jump rope, and heavy DB snatch.
This was an absolutely brutal 30 min session in 105+ degree heat! Enjoy!