- RDL - 3x6 (155)*
- DB Arnold Press - 3x6 (30)*
- GHR - 3x8
- Face Pulls - 3x8 (lying down)
- Superset
- Inverted Rows - 3x10
- Supermans - 3x10
- Superset
- BB Curls - 3x10 (45)
- KB Shrugs - 3x10 (24s)
- Core - 3 rounds
- 3 rollout - straight, right, left
- 4 sit ups - straight, right, left
- 5 hip raises - straight, right, left
* Move up
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