Strength: For Quality

21-15-9

Bench Press (135/93)

Ring Dips

then,

30-20-10

Renegade Rows

DB Bicep Curls (total)

then,

21-15-9

Bench Press

Banded overhead ext

Workout: For Time

10-20-30-20-10 Step ups 24″/20″

40 Plate Twist

10-20-30-20-10 Air Squats