A)

3 sets:

15 bounding box jumps (If you cannot complete 15 UNBROKEN bounding box jumps at your desired grab a smaller box)

10 push ups @ 2011

15 hip extensions @ 1111

 

B)

5 minutes max calories on row

4 minutes max sit ups

3 minutes max pull ups

2 minutes max hand release push ups

1 minute max burpees