A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
(If you achieve 8 reps, you must increase the weight)
Rest 60 seconds
Wall Slides x 5 reps (standing, seated or floor)
Rest 90 seconds

B.
12min AMRAP of:
10 Burpees
20 Alternating Reverse Lunges with KBs or DBs 20/15
30 DUs