Today's heat is going to be rough. So, bring plenty of water and be smart working out.
Build to a Heavy Set of 10 Repetitions
3 Rounds not for time
9 Barbell Bench Presses
20 sec Chin Up Hold (palms facing the athlete, chin of pull up bar)
35 Band Pull-Aparts
Rest 2:00 between sets.
3:00 Kettlebell Bell Hold (32kg / 24kg)
Accumulate this total over sets as seen fit.
Not for Time:
25 AbMat Sit-Ups
25 Flutter Kicks (4-Count)
Rest 1:00 between sets.