A.
(3 sets of each):
Station 1 – Back Squat 5 reps
Station 2 – Single-Arm Dumbbell/Kettlebell Row x 8 reps each
Station 3 – Single Leg Bridge 10 reps per side
Station 4 – Side Plank x 45 seconds each side
B.
10 Rounds:
200/150 Meter Row
1-2-3-4-5-6-7-8-9-10: Clean/Dumbbell Clean
15 Sit-Ups