Strength: For Quality

21-15-9 DB Bench

42-30-18 Situps

then,

21-15-9 Barbell Curls

42-30-18 Banded Overhead ext.

then,

21-15-9 DB Incline Bench

42-30-18 Plate Twist

Workout: For Time

20 Front Rack Lunges BUY IN

21-15-9

Strict Press (75/55)

Russian Swings

Push ups

20 Front Rack Lunges BUY Out