5×3 ( heavy ) focus on maintaining a tight trunk throughout the entire movement.
Followed immediately into Supine Ring-rows ) stop 1-2 reps before failure.
Rest 2-3 Mins
30 Ball Slams 40/20
10 SDHP 95/65 ( beginner use Kettle-bell of appropriate weight. )
10 Over the Bar Burpee
30 Ball Slam 40/20