Bench Press/HSPU/KB DL/KB OH Lunges
Caffeinated CrossFit Gym, Smyrna, Georgi
Bench Press Take 90% of your new 1 RM then 3 reps at 70%, 80%, and max set at 90%.
5-8-11 reps of:
Parallette Handstand Push-Ups (Option B: Sit ups with Plate Press)
Kettlebell Deadlifts (88/70)
100 feet Kettlebells Overhead Lunges (2 x 53/35 lb)