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