A.
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
Stationary or Ring Dips x 10 reps
(use an assist to get back to the top if necessary)
rest 30 seconds
Ab Fall Outs x 10-12 reps
rest 30 seconds
B.
Alternating rounds with a partner, complete as many rounds and reps as possible in 15 minutes of:
10 Dumbbell Ground to Overhead
5 Burpees