(Specialty warm-up: 10 bench press @ 1/2 BW + 3/1000 at the top, 5L, 5R kettlebell bent-over row, 1L, 1R slow, perfect Turkish Get-up)

Bench press:

1 x 5 @ 50% of 2RM, 5/1000 @ top

1 x 5 @ 60%

3 x 5 @ 75-85% 1 x 10 @ 50% Kettlebell bent-over row:

2 x 5L, 5R @ as heavy as possible

1 x 10L, 10R @ (recommended) 1/2 BW 1 x 10L, 10R @ (safety considered, no less than) 1/4 BW If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. Reminder: Position- how we start, and how we stay- and range of motion always govern weight.

Kettlebell bent-over row: Each round is to be as heavy as possible for uninterrupted reps in non-negotiable, stationary "Good Morning" hinge position; Weight stays off the ground! No "bounce/ pull"!