A. "Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

B. Strength 101 at 10AM & 6PM:
Superset: DB Flies on Med Ball
                Single Arm DB Chest Press per arm
                12,8,6,4 reps for loads.
                90 second rests.
Superset: DB Pull-Over on Med Ball
                4 sets of 10 reps, increase loads.
                Strict Dips (Stationary, no rings)
                4 sets of 8 reps, add load if able.
                2 minute rests. 
Glutes and Hips:
100 per leg, lying side leg raises, back against the wall. 

Post reps for part A and loads for part B to Members Area or comments.