A.
(4 sets of each):
Station 1 – Front Squat 5 reps
Station 2 – Walking Lunges 20 Steps Total
Station 3 – Dumbbell Side Bends 10 reps each side
Station 4 – Prone Plank Hold 1 minute
B.
Four sets of 3-minute sprints of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
2 minute REST