21-15-9
DL
TTB
hand release Push-ups
10min Cap
L1-185/135, TTB
L2/M-135/95, KTE, incline P-up
L3-95/65, Knee Raise, Knee P-up
Core Buy-Out:
A) Ultimate Abs Complex x 3 sets=
10 V-ups
10 Roll-ups
10 Double Crunches
10 Leg Lifts
10 Strict Sit-ups
-get all the ab exercises in a row, unbroken
B) 4 x 30sec HS hold between each set