Workout B today.

Cardio:
400 yard swim
30 minute jog with intervals.

Strength:
Barbell deadlifts
10 x 70 pounds
10 x 80 pounds
10 x 85 pounds

Dumbbell shoulder press:
2 x 10 20 pounds
1 x 8 25 pounds

Widegrip lat pulldown
1 x 10 50 pounds
2 x 10 55 pounds

Dumbbell lunges
3 x 10 25 pounds

Stability ball crunches
3 x 15