3 x 20 GHD situps
3 x 10 Back ext (note: NOT hip ext)
1,1,1,1 Close grip bench + reverse blue bands
attach blue bands from the top of a power rack and hook them over the bar to lighten it at the bottom.
5 x 3 JM press
4 x 12 ring dips
4 x 15 bentover row
4 x 8 chinese row
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