"KB Batwing Lynne"…

5 Rounds For Max Reps

Reverse KB Floor Press: 35lbs

Kettlebell Batwing Gorilla Row: 35lbs

Press: 25-25-25-25-25

Row: 12-12-12-12-12 (each side)

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Reverse KB Floor Press

"Using a reverse grip shifts the emphasis to the upper pecs, mainly the clavicular head. Your shoulders and triceps continue to assist — although the triceps work harder as compared to a standard press — while the biceps again stabilize your movements. The effect is similar to performing the exercise on an incline bench. Using a reverse grip and spreading your hands a few inches wider than shoulder-width apart increases the intensity on your upper pecs by about 27 percent, relative to the standard bench press, according to Muscle & Fitness”. - Chron.Com

KB Batwing Gorilla Rows:

Checklist:

Take a shoulder to slightly wider than shoulder stance.

• HINGE into the hips
• Maintain a small low back arch and get the chest up
• Shoulders DOWN, into the back pockets
• Chin/ head in neutral
• Row BOTH kettlebells into the hips and HOLD them at the ribcage for maximum scapular packing.
• Row ONE bell at a time, keeping the other shoulder PACKED (lat tight) the whole time.
• No rotation through the shoulders or torso, stay flat.

Cash Out: 

Slow Roof Pull Ups - 10 reps

Upper Clavicle Raise - 5x5 @ 25lbs - this exercise trains from delts and the upper clavicle of the chest. 

AVG HR - 127 BPM

MAX HR - 148 BPM