A.
Three sets of:
Back Squat x 4-6 reps
Rest 45 seconds
Walking Lunges with Dumbbells x 20 steps
Rest 45 seconds
Plank Hold 1-Minute
Rest 45 seconds
B.
400m Row or Run
21 Dumbbell Snatches each arm
21 Wall Ball
400m Row or Run
15 Dumbbell Snatches each arm
15 Wall Ball
400m Row or Run
9 Dumbbell Snatches each arm
9 Wall Ball
400m Row or Run