4 rounds
- 6 x Bench Press @ 85% of 3RM
Then 2 rounds of
- Max Reps Foot Elevated Pushups (feet on 60cm box)
- 10 x Cable Pulldowns @ 70lbs
- Rest 1 Minute
Then a Kettlebell Core EMOM for 16 minutes, rotate through the following, 4 rounds per exercise
- 4 x Slow Halos per Direction
- 2 x Windmills per Side with 2 second hold
- 8 x Kettlebell Pull Overs
- 4 x Front Rack Openers with Twist
Results: Used 170lbs for the Bench Press and on the last round broke it up into 4.1.1 with 20 a second pause between the last 2 reps. Pushups 20 and 12.