A1)
Barbell Reverse Lunge
8-10 reps
rest 30s

A2)
Front Squat
2-3 @ 30X0
rest 30s

A3)
Machine sprint
8s max effort
Rest 3-4 min
X 4

B)

Conditioning
10-8-6-4-2
Thrusters
*200m after each set
1-2-3-4-5
Devils press
*200m after each set