Strength 

DB Press 3 x 10 e/a

Split Squat 3 x 10 e/l

Step Up 3 x 10 e/l (20")

DB Row 3 x 10 e/a

 

Gymnastics 

Weighted Sit up 3 x 20

Russian Twist 3 x 20

V-up 3 x 15

Back Extension 3 x 15