4 sets for quality:
-5 each side, 1-arm DB strict press. dead stop on shoulder each rep.
-7 Plate Sit-ups (like barbell sit-ups but with a plate) https://www.youtube.com/watch?v=J6JeIWvcz1c
-5 GHD side arch, arch up, twisting arch up or circle arch up according to ability
-10 Ring push ups with Ring turn out (Choose your height level) https://www.youtube.com/watch?v=H2pDjz9tdU4
On one arm strict press, do the same weight on each arm in a given round. The weaker arm will be the limiting factor. Increase weight each round as able