Strength: For Quality

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

42-30-18 Banded overhead ext

1 minute D-Ball hold

then,

21-15-9 DB incline Bench

42-30-18 DB alternating Bicep curls (total reps)

1 minute Plank Hold

Workout: 12 Minute AMRAP

30 Strict Sit-ups

20 KB Russian Swings

10 Box Jumps (24”/20”)