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I’m going to start documenting workouts that I do with a buddy.  These are HIIT (high intensity interval) workouts that involve 3 phases:

1. phase 1: cardio sprints : an interval based cardio on the treadmill and rowing machine (erg)
2. phase 2: a functional lift + ab superset
3. phase 3: a combo lift + superset of abs or burpies

Today’s workout:

phase 1: Treadmill
2 x 3minutes on x 1.5 min jog
10 x 1.5 minutes on x 1.5 min jog

phase 2: functional lift
4 sets x 6 reps of dumbbell squat to pushup press
superset = 40 abs

phase 3: combo lift
4 sets x 6 reps each of deadlift, arnold shoulder press, bicep curls, bent over rows
superset = 20 pushups