A) 4x8 Power curls superset with 8 - 12 clap push ups,http://www.youtube.com/watch?v=zc5q0TCe678 B) 8x20sec on 10sec off for each exercise, rotate every 20sec, - Bent over plate rows 25/15kg, - DB Squats 20/15kg, - Walkouts 1 person starting on 1 of the exercises, rotate after 20sec, everyone does 6x20sec for each exercise.