A: 4 sets – 16 minutes
0-2 mins: 20x DB or KB Farmer carry Walking Lunge (Heavy)
2-3 mins: 10x Single Arm DB or KB Row Left (heavy)
3-4 mins: 10x Single Arm DB or KB Row Right (heavy)
*Knee on Bench for SA Rows

B: For time
30 DB Shoulder to Overhead (20/15kg)
30 Alternating Jumping Lunges
30 Burpees
30 Alternating Jumping Lunges
30 DB Shoulder to Overhead (20/15kg)