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10 pull ups
10 dead bugs (lie on back with arms and legs fully extended, bring opposite knee to elbow and switch for 10 times each side)
10 chin ups
10 torso twists (use cable pulley with 4 pounds. While on 1 knee, pull cable across chest while twisting trunk. 10 each side)
10 pull ups
10 torso twists
10 chin ups
10 dead bugs
10 pull ups with leg lifts
10 pull ups with leg lifts
10 chin ups with leg lifts
10 torso twists
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