Warm up: 50 hyperextensions
A: Assisted pullups Level 5x4x53; Level 3x1x1
B: Assisted dips Level 5x4x5; Level 3x2x1
C: Decline sit ups 3×20
D: Shrugs 95x5x5
E: DB bicep curls 15sx5x5
F: Bent-over BB rows 65x5x5
G: Lateral raises 40x5x5
H: Explosive push ups 5×4