overhead press 5-5-5-5-5
http://www.youtube.com/watch?v=SAXPJ3PfdyY
glute ham sit-ups 10-10-10
http://www.youtube.com/watch?v=NRWDQCcjeQk
back extensions 10-10-10
Superset the glute ham sit-ups with the back extensions at the end of the workout. Take a minute break between each superset. This is not for time.
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