Kettlebell Power Floor Fly: 53lbs*
Kettlebell Rows: 53lbs
Fly: 15-15-15 reps
Row: 15-15-15 reps
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
* “The power floor fly is basically a cross between a flye 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:
Dynamic Alternating KB Rows - 5 x 3/3 @ 70lbs
Low-to-High KB Fly - 5x3 @ 35lbs
AVG HR - 127 BPM
MAX HR - 152 BPM
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