Full Body Supersets and HIIT: Endurance and Strength Workout with cooldown

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Full Body Supersets and HIIT: Endurance and Strength Workout with cooldown
Weights 
12" elv 
HIIT 30:20:10 second sumo squat pulses 1x 
1. Decline pike push-up hands walk out push-up 
2. Rocket step up rev Lunge and switch 
3. Decline star burpees
4. Weighted squat jump + leg lift
5. Decline & box jump burpees 
6. RL lev lunge to pistol lunge
7. RL kickthroughs
8. Decline plank shoulder taps 4 + 2 plank hops
9. LL lev lunge to pistol lunge
10. RL kickthroughs
Superset 1: 3x 15 reps
1. Lateral step up rev Lunge 
2. Front raise to standing chest press 
Repeat HIIT but 20 seconds is incline plank jack pushup plank hop
Superset 2: 3x 15 reps
1. Backload Staggered sumo squat to curtsy Lunge 
2. Wide bicep curl to Arnold press
Repeat HIIT but 20 seconds is low step chair lunges
 Superset 3: 3x 15 reps 
1. Forward Lunge toe touch
2. SA rows 
Cool down yoga flow

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