A.
Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Single-Arm Dumbbell Press x 6-8 reps each arm @ 2111
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds
B.
Every 6 minutes, for 12 minutes (2 sets) for times:
18/12 Calories of Assault Bike
6 Dumbbell Man-Makers
400 Meter Run
Dumbbell Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press