Warm Up
3 rounds of
1 lap Run
20 Air Squat
20 Climbers
20 High Knees
Metcon
HIIT.04.08.18
6 rounds each exercise, 40 sec work, 20sec rest. 1 min rest after finish 6 rounds

Commandos
KB Squat to High Pull
Burpees to Jumping Lunges
Kettle bell Swing (American)
V Ups
KB Goblet Squat