A.
Three sets of:
Bench Press x 8-10 reps @ 20X1
Rest 60 seconds
Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Partnered Leg Tosses x 15-20 reps
Rest 60 seconds
B.
Three rounds for time of:
Run 400 Meters
Push-Ups x 25 reps (men)/15 reps (women)