Strength:

3×10 Barbell Curls + 3×10 Stationary Dips, Ring Dips, Box Dips

3×10 DB Incline Hammer Curls + 3×15-20 Banded Tricep Ext.

3×15 Ring Rows + 3×15 Ring Skull Crushers

Workout: For Time

21-15-9 Calorie Echo Bike

42-30-18 Sandbag Walking Lunges

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