General warm up (10 minutes)

double Adex club front swings x 35 reps

barbarian alternating rear lunges x 20 reps

dumbbell push press x 10/10 reps

band-resisted push ups x 15 reps

specific warm up (5 minutes)

one arm kettlebell** bench press set up and  practice

**(Note–substitute dumbbells as needed)

strength (20 minutes)

one arm kettlebell** bench press x 10/10-8/8-6/6-4/4 reps

conditioning/accessory work (2 rounds)

bat wing pause bench rows x 10

resistance band pull a parts x 50 reps

Grinder Kord flys x 15 reps

Credits–Huge thanks to Dan John, Pavel Tsatsouline, Josh Bryant for their great training strategies!

 

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