A,
Reverse Lunges 4x16

Rest as needed between sets.
4x 8 reps/side

Bar on the back or dumbbells at the hips are good options depending on your comfort and the loading you want to accomplish. Treat this like another heavy day with weights that are challenging but not to failure.

B,
Complete as many rounds as possible in 15 mins of:
Row, 200 m
Double Dumbbell Overhead Walking Lunge, 22,5/15kg, 15m
Row, 400 m
Double Dumbbell Overhead Walking Lunge,
Row, 600 m
Double Dumbbell Overhead Walking Lunge,
...
Continuing adding distance in this scheme each round until time expires.

C,
4 rounds for quality of:
Alternating Bird Dog, 20 secs
Rest 10 secs
Paloff Press, pick load, R 20 secs
Rest 10 secs
Hanging Knee Raise Hold, 20 secs
Rest 10 secs
Paloff Press, pick load, L 20 secs
Rest 10 secs