F7 GST

FL

FL/PE2: 4x48r tough sets. 

Hollow Body Rock

30s FL/PE2-iM for each work set

Table top

sPL

SPL/PE3: 4x48s

Straight Arm Plank

5r SPL/PE3-iM for each work set

Straddle reverse hyper

HBP

HBP/PE3: 4x8r

Pseudo Planche Push-ups- perfect set. Tough last one, but form still strong

5r HBP/PE3-iM for each work set

Xiaopeng backward 

RC

RC/PE4: 4x8r

Elevated rows

10r RC/PE4-iM for each work set

Lat twists reps