Strength: For Quality

4 Rounds

10 DB Single Arm Bench Press (per arm)

10 DB Bent Rows (per arm)

then

4 Rounds

10 DB incline Bench

15-20 Banded overhead ext.

4 rounds

10 DB Hammer curls

15-20 Banded Tricep kickbacks

Workout: For time

20-16-12-8-4 DB Step up

20 Medball Sit-ups

20-16-12-8-4 DB goblet squats