Strength: For Quality

10-8-6-4-2

Bench Press (Increase weight throughout)

Strict Pull Ups

Strict Ring Dips

Workout: 9 Minute AMRAP (As Many Rounds As Possible)

21-15-9

KB Swings

Wallballs

Extra Credit:

3×8 Bulgarian Split Squats

3×20 Staight leg over medball

3×40 Side Crunches (20 per)