A.
Four sets of:
Dumbbell Shoulder Press x 8-10 reps
Rest 30 seconds
Alternating Dumbbell Lunge x 10 reps each leg
Rest 30 seconds
Leg Raises 12-15 reps
Rest 30 seconds
B.
Three rounds for time of:
400 Meter Run
10 Ground to Overhead (135/95 lbs)
20 Chest-to-Bar Pull-Ups or Ring Rows