• Top Position Hold – 3 sets of 5 seconds.
  
• Dips – 3 sets of 3 reps.
  
• Reverse Row Sit Back – 3 sets of 3 reps.
  
• Tuck/L-Sit – 3 sets of 5 seconds
  
• Chin-Up/Pull-Up
  

elliptical 30 minutes

side planks 3 minutes each side
plank  3 minutes
lying side leg raises  1 set of 40 each side
lying side leg  tuck 1 set of 40 each side
push ups  1 set of 50
lying straight leg lifts 1 set of 50
bicycles 1 set of 45

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