A.
Four sets of:
Back Squat x 8-10 reps
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps
Rest 60 seconds
Dual Rack Dumbbell or Kettlebell Carry 60 seconds
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds
B.
Every 90 seconds, for (3 sets):
Station 1 – 10-15 single hip thrust per side
Station 2 – 20 Kettlebell Swings
Station 3 – 250/200 Meter Row
Station 4 – 20 Single-Arm DB Snatches (55/35 lbs – 10 each side)
Station 5 – 20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)