A.
Five sets of:
Push Press x 4 reps @ 11X2
Rest 2 minutes
Note the tempo - you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight.
B.
For time:
1000 Meter Row
50 Toes to Bar
30 Dumbbell Box Step-Overs (20" box; 50/35 lb DBs)
