Strength
5 rounds - 2:00 rest after each round
5 back squats @185/115
100 foot sled sprint - sled +90/+45
Vanity
1 set
:30s supinated flexed arm hang with chin over bar
30 hammer curls (both arms together)
Rest 60s
2 sets
30s banded tricep extension hold + squeeze
30 banded tricep extensions
Rest 60s
3 sets
20s hollow hold
10 reverse crunches
10 sit-ups