A)

3 sets:

500m row @80%

1-2 minute rest between sets

 

B)

Bench press

8 @ 60%

6 @ 70%

4 @ 75%

2 @ 80%

1 @ 85%

 

C)

For time:

10-9-8-7-6-5-4-3-2-1 of:

toes to bar

push ups