Bench Press 1 rep max lift. .
Find a heavy single
Finisher:
Drop 15-20% and perfrom 3 singles- rest as needed between sets
3 sets:
1 KB Get up Complex Right arm
1 KB Get up complex left arm
10 ring rows
max strict pull ups
KB Get up Complex=
3 straight leg kb get up sit up +
3 kb press from seated position +
3 kb press from kneeling position +
3 kb press from standing position