A. Three sets of:

Goblet Squat x 6-8 reps @ 30X1

Rest 60 seconds

Dumbbell Shoulder Press x 8-10 reps @ 20X1

Rest 60 seconds

Bear Crawl x 10m

Rest 60 seconds

B. 12min AMRAP:

400 Meter Run

10 Dumbbell Man-Makers

(push-up, row left, row right, power clean, push press)