A)

3 sets

10 GHD sit ups

30 sec rest

8 Push ups ( change hand position each set)

30 sec rest

vertical jump 1.1.1.1.1 (rest 10 seconds between each jump)

 

B)

Bench press

close grip 5-5-5

reg grip 3-3-3-3

wide grip 1-1-1-1-1