Team!
I did a modification of this one last week and I just HAD to share it! 
This is HIIT training that thinks "outside the box" using total body movements, moderately heavy dumbbells and plyometrics to achieve five intervals of amazing intensity. 
Enjoy!
-Carla

The intended stimulus of this workout is to achieve moderate to high intensity during the working intervals. You can really push it here because you have 2:00 of rest between each interval. Manage pace during each movement so that the repetitions are done unbroken with minimal rest during the transition from the Devil’s Press to the jumping air squat.

Warm-Up

AMRAP 5 min

• 10 Up Downs

• 10 Air Squats

• 5 Push-ups

Movement Practice

Watch the video, pay close attention to technique, and take 5-10 minutes to practice the Devil’s Press and select your weight for the workout. Strive for a moderately heavy weight where you can do the 10 repetitions unbroken but it starts to get challenging around rep 7.

Use pace to manage fatigue without stopping as best you can for both movements. Push the intensity here given that you will have 2:00 of rest after each round.

Workout

5 Rounds for Time

• 10 Devil’s Press

• 20 Jumping Air Squats (if you have a stable box or step and are proficient, try box jumps instead!)

  ** Don’t cheat on the air squat! If knee and hip mobility allows, hips should descend lower than the knees at the bottom of each jumping air squat repetition.

• 2:00 Rest

Cool-Down

10-minute hip-opening sequence

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