WADE Strength Systems – Functional Fitness
Bench Press (Pause) + Pull Ups (3×3)
Push Pull Superset
In 16 minutes find a 3 heavy sets of 3 pause bench press followed by one rep less than failure of strict pull ups with a 3 second tempo down (If tempo cannot be maintained, quit set).
3 Rounds for time of:
21 Kettlebell Swings, 53# / 35#