Strength:

4-4-4-4 Strict Press + 10-10-10-10 DB Hammer Curls + 20-20-20-20 Banded Tricep ext 2-3 min rest

Workout: For QUALITY! (Not for speed just move and sweat)

750m-500m-250m Row/SKi

21-15-9 Bench Press RX(165/115) RX+(185/135)

***Every time you break on bench 20 Stick Situps or 20 GHD situps ***