Bench Press then a KB Complex

4 rounds of

• 3 x Bench Press @ 98% of 3RM

Then 2 rounds of

• 15 x Incline Dumbbell Bench Press @ 20kg per Hand

Then, Joeller Blades workout from Feb 27 (might want to watch the video in Instagram).. EMOM for 12 minutes with a single Kettlebell, do all 3 sets on one side then switch to other hand (2 rounds with each hand total)

• Minute 1 – 10 x KB Swings to Face Pull
• Minute 2 – 8 x KB Palm Clean to Reverse Lunge
• Minute 3 – 6 x KB Snatch to Press

Results: Bench Press used 195lbs for first 3 rounds (failed after 2 reps in round 3) and 185lbs for the last round. Used 20kg KB for the Metcon, challenging movements.