A.

3 sets of the following:

8-10 Russian Step-Ups (per leg) w/ DBs @ 11X0 (20inch box w/20lbs)

Rest 30 sec.

8-10 Bent Over DB Rows @ 31X0

Rest 30 sec.

B.

In 3 min. complete a 400m run and AMRAP of v-ups.

Rest 1 min.

Repeat for 4 rounds.