A.
Every 2.30 minutes, for 12.30 minutes (4 sets) of:
Back Squat 6 reps @72-82% 1RM
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1: 8-10 Burpee Box Jump-Overs (60/50cm)
Minute 2: 10-12 Overhead Squats (50/35 Kg)
Minute 3: 10-12 Calorie Assault Bike