A.
Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 3 @ 20X1
30-45 second Hollow Hold/Rock

If you achieve 3 successful reps, increase the load in the next set.

B.
In pairs 5 rounds each of, alternating exercises.

15 single-arm dumbbell overhead lunges 15/10
15 SDHP 40/30
15 weighted sit-ups 15/10

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