A.
Three sets of:
Front Squat or Goblet Squat x 6 reps @ 31X1
Rest 45 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 45 seconds
Straight Body Ceiling Reaching Crunches x 20-30 reps
Rest 45 seconds
Reverse Snow Angels x 15 reps @ 3131
Rest 45 seconds
B.
For time:
Run 400 Meters
40 Kettlebell Swings
40 Single-Arm Kettlebell or Dumbbell Thrusters
40 Kettlebell Swings
Run 400 Meters