"Reverse Grip Kettlebell Lynne"…

Reverse Grip KB Floor Press: 53lbs

Underhand Kettlebell Row: 70lbs

Press: 15-15-15 reps 

Row: 30-30-30 reps 

Then, 

KB Bridge Press into Bridge Power Fly - 3x10 & 10 @ 35lbs

Alternating KB Row - 3x10 @ 53lbs, then 5x3 @ 70lbs

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

Cash Out:

Archer Pull Ups - 3x3

“The archer pull-up is an advanced pull-up variation that involves keeping one arm straight while relying primarily on the opposite side to do the bulk of the pulling. You can think of this exercise almost as a one-arm pull-up with a self-assist.

Begin like you're doing a very wide pull-up, but bend only one of your arms as you pull your chin over the bar. Due to the asymmetrical nature of the movement, your torso will need to shift away from the extended arm as you pull, with the top position resembling an archer getting ready to fire an arrow”. - T Nation

AVG HR - 128 BPM

MAX HR - 159 BPM