A.

Take 15 minutes and build to a heavy 3 rep Deadlift

3 sets not for time
5 Deadlifts65-70% of you 3 rep
10-12 GHD Sit-Ups

B.

3 sets

6-8 Double Kettlebell/Dumbbell Strict Press

10 Single Arm Rows each arm

 

Andrew Malek-Zadeh