Finish it up with:
Rope curls 21 method x 4
Single-arm rope kickback 4 x 8 (4/4 tempo)
Straight bar reverse curl. Thumb over grip. 4 x 10 (light weight, 3/3 tempo)
Abs
Ab wheel – 4 x 25
Leg lift with stability ball b/t ankles – 4 x 25
Rope crunch 4 x 12