Workout of the Day

A.
Four sets of:

Seated Shoulder Press x 8-10 reps
Rest 60 seconds
Single-Leg Box Step-Up x 8-10 reps each leg
Rest 60 seconds
Pronated Grip Pull-Ups x 4-6 reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Hanging Knee Raises
10 Wall Ball Shots

Rest exactly 3 minutes, and then,

Complete as many rounds and reps as possible in 5 minutes of:
10 Leg Raises
20 Mountain Climbers (each step is one rep)