A.
Four sets of:
Barbell or Dumbbell Push Press x 6-8 reps
Rest 45 seconds
Dumbbell Alternating Reverse Lunge x 10 reps each leg
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds
B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 14 minutes of:
Row 250 Meters
20 Kettlebell Swings