1) For time:
30 ab mat sit ups
40 alt db snatches (50/35)
50 single db box step overs
40 alt db snatches
30 sit ups

2) Body armor 

4 giant sets:
15 single leg glute bridges (left)
15 single leg glute bridges (right)
15 weighted glute bridges
15 glute bridges
Rest 1:00 btwn sets