A:
Every four minutes, for 16 minutes (4 sets) of:
Bench Press @ 155lbs x 6 reps
Strict Pull-ups x 6 reps

B:
20 Games Push-ups
200m Run
20 KB Swings @ 40lbs
200m Run
20 Games Push-ups
200m Run
20 KB Swings @ 40lbs
200m Run

*Run on True Form Treadmill