Bench Press then Dumbell Presses, Rows and Pushups

4 rounds of

• 8-10 x Tempo Bench Press @ 60-65% of 3RM (3-4 second descent/3-4 second ascent)

EMOM for 15 minites rotate through

• Minute 1 – 10 x Alternating Seated Dumbbell Press @ 12kg per Hand (r+l=rep)
• Minute 2 – 10 x Deficit Pushups
• Minute 3 – 12 x Alternating Dual Kettlebell Bent Rows @ 14kg per Hand (hold KBs in both hands in bent row position, and row one at a time, alternating sides)

Results: Bench Press, used 115lbs, 10-9-8-8 reps. For the seated press, sat on floo.