DPTXtreme - Chest/Back...

35-30-25-20-15-10/10-15-20-25-30-35 of:

Kettlebell Power Floor Fly @ 35lbs*

Kettlebell Row @ 35lbs*

Rest as needed in between sets. 105 reps  of each. 

*Superset

* “The power floor fly is basically a cross between a fly and a dumbbell bench press. The elbows stay at roughly a 90 degree angle. This is normally done on a flat or inclined bench.

With this floor version, the triceps should touch the floor but not the dumbbells. This makes the chest do more work without compromising shoulder health. Pause briefly at the bottom of each rep”. - T Nation

Cash Out: Kettlebell Renegade Row - 7 x 3/3 @ 70lbs

“The renegade row targets nearly every muscle in the body, however places a higher emphasis on the back, arms and core. While using kettlebells, the increased stability and balance needed results in greater demands on the body. Below is a complete listing of the muscles used during the renegade row with kettlebells”. - Barbend.Com

• Lats (back)
• Wrists
• Biceps
• Rhomboids
• Abdominals
• Obliques
• Glutes
• Erectors

Super Slow Pull Up: 49 seconds. 26 up & 23 down. 

Dynamic Roof Front Lever: 3x5 

AVG HR - 127 BPM

MAX HR - 154 BPM