A. Coach will warm you up accordingly.
6 sets – increase effort, intensity AND wtd movements for all that apply for each set:
30 sec T2B
rest 15 sec
30 Sec Plank Hold – Add plate/band or both to increase intensity on hold
rest 15 sec
30 sec Beast ball 2 shoulder 
rest 15 sec
Row for MAX Cals 30 sec – increase intensity and/or increase resistance
Rest 90sec