A,
Single Leg Box Step-up, pick height : 4x16

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

B,
Teams of 2 - 10 rounds for max reps of:
Partner A:
7 Shuttle Runs, 10 m
Partner B:
max rep Row Calories
Complete in teams of 2; 10 rounds each.

Work together to accumulate max cals on the rower and finish the workout as quickly as possible. Complete until BOTH have completed 10 rounds of the shuttle run and row portion.

C,
3 rounds for quality of:
5 L/5 Rx [ 1 Single Leg Dumbbell Deadlift + 1 Arnold Press ], pick load
5 L/5 R Side Plank Reach Throughs

Single Leg Dumbbell Deadlift + Arnold Press- light

Rest as needed between rounds.