Reverse Grip KB Floor Press: 35lbs*
Kettlebell Row: 53lbs*
*Superset
KB Power Fly - 53lbs*
Alternating KB Row - 53lbs*
*Superset
*rest 30 seconds between exercises
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 - 130 BPM
MAX HR - 159 BPM
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