A:For time: Row 1000m 2min rest 3 rounds for time * 25 Kettlebell swings (24/16) 25 Burpees 2mins rest Row 1000m

B: 3 rounds of glute activation : 10 Reverse hypers on a box ** 20 Box step ups with kettle bells 30 Lunges with kettle bells

*GO HAM!! ** http://youti9tU7_w7rvw