340 rep Chest, Back and Biceps workout

Stretch

Warm-up:

• 24k kettlebell snatches x 100+ (5 minutes)

Workout: (rest as needed. time to beat on pull-ups and pushups: 26 minutes 12 seconds)
Chest and Back

• pull-up ladder to 5 (1 rep, 2 reps, 3, 4, 5 = 15 reps)
• pushups x 25
• pull-up ladder
• pushups x 25
• pull-up ladder
• pushups x 25
• pull-up ladder
• pushups x 25
• pull-up ladder
• pushups x 25
• single arm kettlebell rows 32k x 20 each side
• kettlebell bench press (hold one kettlebell in the pressed position with arm locked while pressing with the other arm, then switch) 24k x 10 each side
• repeat rows and presses for 3 sets each (60 rows each side and 30 presses)

biceps

• curls 30-40% of max x 25 (strict form - NO swinging, and squeeze at the top of the contraction)
• x 25

Stretch