A.
Three sets of:
Goblet Squat x 10-12 reps @ 21X0
Rest 45 seconds
Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010
Rest 45 seconds
Reverse Snow Angels x 10-12 reps @ 3030
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
B.
Against a 2-minute running clock, perform the following:
15/10 Calorie Assault Bike or Row 250 Meters
Max Reps of Air Squats
Rest 2 minutes between sets, and complete a total of three sets.