1) 5 sets of 10 of each of the following, leaving 1-2 reps in the tank each set.  
Back Squat
Bench Press (bar or dumbbell) 

2) 5x3 L-Sit Pullups.  If these are easy, slow negatives.  If these are hard, try with knees pulled up instead of legs out.  

3) 5x
15 Seconds Jumping Lunges
15 Seconds Rest

Posted on December 3, 2017 .