A.
Every 2 minutes, for 16 minutes (2 sets of each):
Station 1 – Back Squat x 12 reps @ 20X1
Station 2 – Russian Kettlebell Swings x 30 reps
Station 3 – Single-Arm Dumbbell Row x 6 reps each @ 2111

B.
For time:
30/20 Calories of Assault Bike (or 40/30 Calories of Rowing)
400 Meter Run
20 Goblet Squats
40 Jumping Lunges