Strength:

3×10 DB Seated Strict Press + 3×5-10 Strict/Banded Pull ups

3×10 Seated DB Lateral Raises + 3×20 Banded Tricep ext.

3×10 DB Hammer Curls + 3×10 Ring Rows

Workout: For Time

40-30-20-10

Situps

Walking Lunges

1 Rope Climb