2 Rounds: 10 dislocates + 10 weighted 10 ring rows + 10 push up plus 10 spiderman lunges 10 tuck jumps
Strength – Bench Press & Batwing – 2×5
Bench Press 2×5
Batwings 2×15 seconds
*Try to increase the weight of your 2×5 for bench press each week if you can – so long as you feel good about it – if you’ve had a bad week and feel weak, then stay at the same weight or even drop down a bit for that session.
**Batwings, pull those kettlebells up to your armpits! squeeze the shoulder blades together and do it like you mean it! 2 sets of 15 seconds 🙂
Keep working hard
4 Rounds for time: 15 Ring rows 15 Wall Ball 15 Kettlebell Swings