A.
Four sets of:
Front Squats x 6-8 reps
Rest 45 seconds
Single-Arm Dumbbell Row x 8 reps each arm
(pull the dumbbell to your hip, not your chest)
Rest 45 seconds
Flutter Kicks 40 reps per side
REST
B.
For time:
500 Meter Row
50 Wall Ball Shots
50 Push-Ups
500 Meter Row