A)

5 sets:

8-10 bent over row (W KB or DB)

45 sec rest

10-12 bulgarian lunges (KB ea. hand)

45 sec rest

10-12 stiff leg dead lift

 

 

B)

weighted pull ups

5 x 3

 

 

C)

tabata

sit ups (hands on head)

squats

sit ups (hands on head)