A.
Three sets of:
Death March x 16-20 steps @ 2011
Rest 45 seconds
Tempo Push-Ups x 15 reps @ 1111
Rest 45 seconds
Alternating Reverse Lunges with DBs x 20 reps @ 1010
Rest 90 seconds
B.
Four sets of:
30 seconds of Kettlebell Swings
30 seconds of Rest
30 seconds of Dumbbell Push Press
30 seconds of Rest
A: yep, 40# for lunges and march
B: 115 reps with 40# dbs and 70# rkbs