Then 3 rounds of
- 10 x Stability Ball Forearm Saws
- 5 x Stability Ball Stir the Pot Each Direction
- 10 x Stability Ball Knee Tucks
Then 4 rounds
- 8 x Weighted RFE Split Squats @ 14kg Kettlebell per Hand Left
- 8 x Weighted RFE Split Squats @ 14kg Kettlebell per Hand Right
- 10 x Weighted Glute Bridge with 20kg Sandbag
- 10 x Kettlebell Deadlift @ 14kg per hand
- Rest 60 seconds
Then every 3 minutes for 15 minutes
- 3 x Bench Press
Let the final 3 minute clock finish then immediately do
- 1 x Max Effort Bench Press @ 75% from above
Results: Bench Press 185lbs/84kg (failed @ 195lbs). Max @ 135lbs/61kg – 12 reps.