Strength: For Quality

4×10 DB Bench + 4×10 Reverse grip bent rows

then

3×10 DB Incline Bench + 3×10 DB Curls (each side)

Workout: For Time

30 second hanging L-sit hold BUY IN **accumulate if you can’t go unbroken**

21-15-9 Ring Dips (RX+ Strict Ring Dips)

42-30-18 Air Squats

30 second Hanging L-sit hold BUY OUT