A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
I did these at a very low weight, peaking at about 185. I lowered at a speed slower than 3s, as I really wanted to make sure I hit my upper hamstrings properly, while staying aware of the "right kind of pain".
Dumbbell External Rotations x 8-10 reps each arm @ 2020
Rest 60 seconds
I kept this weight relatively low to focus on form - exercise was done from a side laying position.

B.
Two rounds for time of:
500 Meter Row
Hand-Release Push-Up x 20 reps
24/16 kg Kettlebell Swings x 30 reps
400 Meter Run
500m Rows were done in 1:50, Kettlebell Swings were done with a 55lb dumbbell. Push-Ups were split up into sets of 10, Swings were split up into sets of 15. 400m Run was done in 8.0 each set.