1. Unstable Bench
Work up to a 1RM - Demo Vid, record weight as barbell + weight of both kettlebells (ie, 185+70)
2. Overhead Press
1 x 15-20 - These are strict presses - not Push Presses. Leave a couple reps in the tank.
1 x Max Reps - You choose the weight for both sets.
Strict Bent Over Barbell Row, 3x8 - double overhand, no torso movement.
Band Pull aparts, 3x10-12
4. 8 RFT
1 15' Legless Rope climb
12 Hand Release Push ups