7-9-11-9-7 reps every movement

1.) Jerk grip bench press
2.) Non alternating reverse lunge /side
3.) paused supinated grip barbell row
4.) kiinalaiset vipunostot
5.) good morning with plate/DB

Midline 4rds
Abmat sit ups with WB 12 reps (tempo)
rest 1 min after each round