Part A.
3 sets nft of:
10 dumbbell bench press (25-30/40-50)
25 sit ups/15 ghd sit ups
Part B.
For time
Buy in: 500m row
Then
150 wall balls
*every time you break, do 2 burpee pull ups
Cash out: 500m row
Stretch:
Standing quad
Standing straddle
Garland squat