A)

3 sets:

12 weighted step ups (bell in each hand/ 6 ea side)

60 sec rest

12 dead lifts (increase each set)

60 sec rest

20-30 sec side plank (left)

20-30 sec side plank (right)

60 sec rest

 

B)

For time:

5 rounds

20 sit ups (hands on head)

15 SDHP (with kettle bell)

10 up downs