A. 3 sets:

-barbell reverse lunges x 8 per side

-single leg curl + press x 10

-l sit x :20

B. for time:

-assault bike x 60/50 cal

-ttb x 10

-farmer carry x 400m

-ttb x 10

-renegade row x 30

-ttb x 10

-row x 30/25 cal

-ttb x 10