Strength: For Quality

5×3 Strict Press + :15-:20 second L-sit hold on parallette bars

then,

21-15-9 Barbell Curls

30-20-10 Single Arm Banded Tricep ext (per arm)

21-15-9 Ring Rows **put feet on box to scale up**

Workout: For Time

2-4-6-8-10 Renegade Man-Makers

30 Situps

15 Russian Swings (70/53)