gym rings
warm up
Top position hold 3 sets of 5 seconds
dips 3 sets of 3
reverse row sit back 3 sets of 3 reps
top position tuck 3 sets 5 seconds
chin up/pull up

elliptical 30 minutes

side planks 3 minutes each side
plank  3 minutes
lying side leg raises  1 set of 40 each side
lying side leg  tuck 1 set of 40 each side
push ups  1 set of 50
lying straight leg lifts 1 set of 50
bicycles 1 set of 45

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