Strength: 3-4 Working sets

10 DB Incline Bench

10 Reverse Grip Bent Rows

10 DB Hammer Curls *per side*

10-15 Banded Overhead Tricep Ext

Workout: For Time

42-30-18 Situps

21-15-9 American KB Swings RX(53lb/35lb)

then,

42-30-18 Situps

21-15-9 Russian KB Swings RX(53lb/35lb)