A.
Four sets of:
Front Squat 5 reps or Goblet Squat x 10-12 reps
Rest 45 seconds
Single-Arm Kettlebell Row x 8-10 reps each arm
Rest 45 seconds
Single Leg Glute Bridge x 10 reps per side
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
B.
Against a 2-minute running clock, perform the following:
15/10 Calorie Assault Bike or Row 250 Meters
Max Reps of Air Squats OR Max Reps of Squat Cleans (135/95 lbs)
Rest 2 minutes between sets, and complete a total of Four sets.