Strength:

4×8 RDL’s + 4×8 DB Curls **Per arm**+ 4×8 DB Bent Rows

Workout: For Quality!

21-15-9 DB Bench Press (50lb-60lb-70lb males) (35lb-45lb-55lb Females)

42-30-18 Situps

50m Sled Pull with Fat Rope

then,

21-15-9 Deficit Push ups

42-30-18 Russian Plate Twist

50m KB Front Rack Carry **53lb/35lb)