4-Dec
A1. Single arm plank rows 6-8x4; rest 90 seconds
40kgx8, 42x8, 44.5x8, 46.8x8
A2. Single arm neutral grip incline bench press @4111, 3-4x4; rest 90 seconds
60#x4, 65x4, 65x4, 65x4,
B1. Weighted chin up 2, 2, 2; rest 90 seconds
40kgx2 - http://www.youtube.com/watch?v=Eg4uGQbsZ8w
40x2
41.1x2 - http://www.youtube.com/watch?v=9vca1eh9kqU
B2. Strict press 4, 3, 3; rest 90 seconds
150x4 - http://www.youtube.com/watch?v=lhwC-68jsRo
155x3 - http://www.youtube.com/watch?v=gvRU-4UVxrk

160x2f - http://www.youtube.com/watch?v=3mujDbdiSUI
155xf - 135x3 - http://www.youtube.com/watch?v=SBzS5N6ynnM

C. Ghd sit ups; 25 unbroken x5; rest 90 seconds
ub