September 19, 2012 1) Push press 3 x 3 (100% of 3 RM) rest minimum 2 – 3 min between sets 2) Row 750m 30 push ups 30 kettlebell swings (24/16 kg) Row 500m 20 push ups 20 kettlebell swings Row 250m 10 push ups 10 kettlebell swings Posted on September 19, 2012by admin