Top Position Hold - 20-20-20 seconds
Assisted Dips - 10 x 3
Assisted Push Ups - 11 x 3
Planks - 30-30- 30 seconds
Mountain Climbers - 60 straight
ISG - 1 and 3 thru 10 x 5 - 1&11-12 x 1
COC #1 -1.5 -2 x1 L&R - 2.5x1 R - miss left