In workout A - you would do front squat push press, rest, do it again, rest, do it again. Then step-ups (both legs), rest, DB one point row, rest, step-ups again, rest, and DB one point row again to finish out that set. Then you do static lunge (both legs), rest, push-ups, rest, static lunge, rest, push-ups to finish out that set. Then Planks for 60 secs, rest, wood chops (both arms), rest, plank again, rest, wood chop to finish out.

Workout B - do deadlifts first. After finishing both sets, do split squat, rest, pulldown, rest, split squat, rest, pulldown. Then reverse lunge (both legs), rest, DB cuban snatch, rest, lunges, rest, cuban snatch. Next superset you do swiss ball crunches, reverse crunches, and lateral flexion, rest, then repeat those three. (Or if you follow exactly as written you can rest in between each of those - but I didn't - just busted through because they weren't bad). THEN...lastly....prone cobra for 60-90 secs, rest, and do it again. Then intervals after if you have it left in ya! ;D