Dips 2-3 sets for max reps
2 second hold at the top then 3 second eccentric count
GHR abs 3 sets
10 second resistance / 10 GHR Ab sit-ups
8 second resistance / 8 GHR Ab sit-ups
6 second resistance / 6 GHR Ab sit-ups
Cable curls 3 x 10 start with some resistance then controlled on the way down
last set drop set for another 10 reps
Side groin planks 3 x 10 each side
TRX curls and triceps 3 x AMRAP
Plate dead bug 3 x 10
Bear dogs 3 x 10
Finished out with banded triceps
red mini band + green band
10 with both bands / 20 with green band / 30 with red band
Boxer abs 20 count and work down to 2
[youtube=https://www.youtube.com/watch?v=UNe0jGAKxCk]
[youtube=https://www.youtube.com/watch?v=OaHCoi76jvE]
[youtube=https://www.youtube.com/watch?v=EvO3PCwugzA]