3 Rounds @ 75% Effort
200/175m Row
8 Dual KB Clean
8 Dual KB Push Press

A1) Close Grip Bench Press

30X0; 7,5,3; rest 90sec (building weight each set)

A2) Snatch Grip Bent Over Row

21X2; 6,6,6, reps; rest 90sec (ensure you are getting the pause at the top before increasing load)

B1) Single Arm Kettlebell Overhead Walking Lunge

16 steps (Use Kettlebell – switch arms half way); rest 30sec x 3

B2) Banded Face Pull

Perfrom Seated; 8-10reps (hold 2sec at end of each pull); rest 30sec x 3 sets

B3) Ring Body Saw

2020; 6-9reps rest 90sec x 3

C) 3-4 Sets Continuous Effort

15 Goblet Squats @ 30X0 Tempo
60sec Elbow Plank
10 Dumbbell Curl and Press