A. 
Floor press
5-3-3-1-1-1

B.
Lying DB triceps extension
3×8

C.
Bent over rear delt raise
3×8

D.
T-Row
4×6

E.
AbWod-May
3x
20- cycling cross crunches
20- supermens
10- hanging windshield wipers 
60 sec- elbow plank