M)
3 x Pull Up each time you
21-18-15-12-9-6-3 x Banded reverse fly

3 x Banded Deadlift each time you
21-18-15-12-9-6-3 x Ring Rows

F)
3 x Banded Pull Up each time you
21-18-15-12-9-6-3 x Banded reverse fly

3 x Banded Deadlift each time you
21-18-15-12-9-6-3 x Ring Rows

All)

Core - Deck of Cards
Hearts - Sit ups - Crunches
Diamonds - Bicycles
Spades - T2B - K2C - Leg Raises
Clubs - Russian Twist