Floor press, 9x3 reps + chains
Dumbell bench press, 2x20 reps
Dumbell tricep extension rollbacks, 3x10
Ice cream makers on rings, 5x6 reps
GHD sit-ups w/ dumbells, 3x10 reps
*** Start at parallel position holding DBs like a bench press
*** Fire the legs, sit up, and keep the arms straight as you press the DBs up to OH.