Upper Body 450

Stretch

Warm-up:

• kettlebell swings 16k (5 minutes; 100 reps minimum)

Workout: Chest and BACK (rest as needed)

• pull-up ladder (1-2-3-4-5) = 15 total reps
• 25 pushups
• pull-up ladder
• 25 pushups
• pull-up ladder
• 25 pushups
• pull-up ladder
• 25 pushups
• pull-up ladder
• 25 pushps
• kettlebell single arm rows 32k x 25 each side

Bis and Tris (rest 30-90 seconds between sets)

• bicep curls 70% of max x 50 (5 sets of 10)
• close or reverse bench 80% of max x 50 (5 sets of 10)

Finisher: (If you need it!)

• 16k bear crawls for 30 yards
• 4 rounds

Stretch