“Kettlebell Lynne”...

3 Rounds:

30 Double KB Bench Press (35)

30 Double Kettlebell Row (35)

90 reps each 

Note:  2 minute rest in between rounds. 

Then::

Headbanger Pulls UPS - 2x15*

Hanging Ring Flys - 2x15*

*20lb vest 

Cash Out: 1.5 mile power walk - 20lb vest

“Researchers at McMaster University in Canada have done a study that shows that 20-30 rep sets are just as effective, and in some cases more effective, in building muscle than low or lower-rep sets.

The low-load, high volume (high rep) training had similar effects as the high-load, low volume training protocol in anabolic signaling molecules, MyoD and myogenin (proteins that regulate muscle differentiation) mRNA expression, and muscle protein synthesis.

However, the high rep training activated the anabolic signal protein 4E-BP1 more than the low rep workouts. 

These results suggest that low-load high volume resistance exercise is more effective in inducing acute muscle anabolism than high-load low volume or work matched resistance exercise modes." - T Nation