Strength: For Quality

10-8-6-4-2 Bench Press

+

20-16-12-8-4 Ring Rows

then,

4×8 DB Seated Strict Press

+

4×12 DB Overhead Tricep ext

Workout: For Time

100m Walking Lunges

80 Situps

60 Hollow Rocks

40 Russian Swings (53/35)

20 Alternating Pistol Squats