3 sets of. 30 crunches. 30 toe touches. 30 russian twists (bodyweight). 30 mountain climbers (each side). 1A Back Squat 6/6/5/4. 1B Lateral Walks with mini band 3x5. 1C Angle Walks with mini band 3x5 forward and back. 2A DB Walking Lunge 3x10 each leg. 2B Barbell Good Mornings 3x10. 3A Single Arm DB Row 6/6/6. 3B Dips 3x12. 4A Seated Arnold Press 10/10. 4B Lat Pull downs 12/12