A.     

Floor press
5-3-3-1-1-1
 
B.
Lying DB triceps extension
3×8
 
B1.
Bent over rear delt raise
3×8
 
C.
AbWod-May
3x
20- cycling cross crunches
20- supermens
10- hanging windshield wipers 
60 sec- elbow plank  
Rest 1 minute between rounds