10x3 - Chest & Back…

Kettlebell Floor Press - 70lbs

Double Kettlebell Row - 70lbs

*Superset

Bridge Floor Press - 3x3 @ 70lbs

“The Bridged Floor Press is essentially a floor press with your hips bridged off the ground. This position makes it a more full-body movement, incorporating your core and glutes, while also allowing for a significantly larger range of motion than a typical floor press”. - BridgeAthletic

Renegade Rows - 5 x 3/3 @ 70lbs

Bear Push Ups - 3x5

Typewriter Pull Ups - 1x3/3

“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

AVG HR - 122 BPM

MAX HR - 153 BPM