A1:
10 – 10 – 10 Front Squats
A2:
20 Reps Bandet Hamstring Curls
Alternate A1+A2. Rest approx. 60sec. Between exercises.

B
Every 5 min for 20 min:
15/10 cal Row or AB
3 Bar muscle ups
10 Dumbbell front rack lunge @ Light / Moderate load
10 Dumbbell thrusters @ Light / Moderate load