A.
Three sets of:
Dumbbell Bench Press x 8-10 reps @ 21X1
Rest 45 seconds
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Rest 45 seconds
L-Sit Tuck to Extension x 6 reps @ 1212
Rest 45 seconds

B.
In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 minutes of:
Station 1 – 500 Meter Row
Station 2 – 12-15 Strict Pull-Ups
Station 3 – Rest