A,
Every 1 min for 15 mins, alternating between:
20/17 Row Calories
15 Toes-to-bars
5 Shuttle Runs, 15m

Shuttle Runs- 7,5m down and back

B,
For quality:
50 L/50 R Banded Split Stance Good Mornings
50 Banded Face Pulls
100 Banded Leg Curls

Accumulate the total reps in as few sets as possible.

Use a red or blue mini band for all movements.