A.
Three sets of:
Goblet Squat x 8-12 reps @ 21X0
Rest 45 seconds
Resistance Band Face Pulls x 12-15 reps @ 2011
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x 6-10 reps
Rest 45 seconds
B.
Four sets for max reps of air squats against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Air Squats