A.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Jane Fonda Complex
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Jumping Lunges

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total. 

Conditioning

Every 5 minutes, for 25 minutes (5 sets) for times of

500 Meter Row
25 Kettlebell Swings

Note weight of kettlebell used and time to complete each set