Strength: For Quality

Bench Press 8-6-4-6-8

+

Tempo Drag Curls 10-10-10-10-10

then,

DB Kickbacks 4×10

+

DB Hammer Curls 4×10

Workout: For Time

30-20-10 Elevated heels goblet squats RX(53/35)

90-60-30 Situps

30-20-10 Russian Swings RX(53/35)