A. Every 1:30 for 15 minutes
1st 10 x Back squats *
2nd 8-10 x single arm rows

* start light and build up to heavy 10 reps across the 5 sers

B. 3 rounds
1 min t2b (scale to knee raises)
1 min Dumbbell snatch
1 min walking lunges
1 min rest