Strength: For Quality

42-30-18-12 Strict Situps

21-15-9-6 Bench Press (You pick weight)

42-30-18-12 Banded Tricep ext.

Workout: For Time

30-25-20-15-10 Air Squats

10 KB Swings (You pick weight)

60-50-40-30-20 Plate Twist (25/15)