Complete 4 cycles of: DB Shoulder Press 8-10 reps rest 30 sec. Superman Raises 10 reps (1 sec. pause at top) rest 30 sec. Max effort Chin-up (supinated grip) rest 30 sec. Max effort L-sit rest 30 sec. *partner up with a spotter to achieve at least 5 reps/round if you have less than 5 chin-ups. *accumulate a minimum of 20 seconds in the L position per round if your max effort is less than 20 sec.