Warm up: 50 hyperextensions
A: Assisted pullups Level 5×4x53; Level 3×1x1
B: Assisted dips Level 5×4x5; Level 3×2x1
C: Decline sit ups 3×20
D: Shrugs 95×5x5
E: DB bicep curls 15sx5×5
F: Bent-over BB rows 65×5x5
G: Lateral raises 40×5x5
H: Explosive push ups 5×4