Strength: For Quality

4 sets

20 DB Bulgarian Split Squats (10 per leg)

25m Sled Push

then,

4 Sets

10 DB Curls (10 per arm)

20 Banded Tricep ext.

30 Plate Twist

Workout: For Time

27-21-15-9 KB Russian Swings

20 Walking Lunges (no weight)

27-21-15-9 Air Squats