A Chin-up 17 total reps
B1 Pulldown 42x25,25
B2 Machine o/h press 31.8x20,20
C 1-arm cable rear delt 10x4x10
D Run the rack curl 12.5-5x8
E1 Sprinter sit-up 2x20
E2 V-up 2x15
E3 Toe touch 2x20
E4 Hip-up 2x15
F1 Mountain climber 3x30
F2 Push-up 3x20
F3 Groiner 3x10
F4 Burpee 3x5
(60s rest between sets)