1. Unstable Bench
Work up to a 1RM – record weight as barbell + weight of both kettlebells (ie, 185+70)
2. Overhead Press
1 x 15-20 – These are strict presses – not Push Presses. Leave a couple reps in the tank.
1 x Max Reps – You choose the weight for both sets.
3. Superset
Strict Bent Over Barbell Row, 3×8 – double overhand, no torso movement.
Band Pull aparts, 3×10-12
4. 8 RFT
1 15′ Legless Rope climb
12 Hand Release Push ups