ropes and a kettlebell 300+ upper body workout

Stretch

Warm-up:

• kettlebell snatches or swings 16k x 100+ (5 minutes)

Workout:
Complete the following in under 30 minutes

• 32k kettlebell presses (Russian Ladders) 5 ladders of 5 rungs (75 total reps each side)

Complete 4 rounds of:

• rope climb
• push-ups x 25
• rest 30-60 seconds

Complete 5 rounds of:

• rope pull-ups x 5
• s-l-o-w and controlled push-ups x 10
• rest 60-90 seconds

Stretch