Heavy Day (6 sets, 3 to 5 reps 70-80% one rep max) or Moderate day (4 sets, 8 to 12 reps, 60-70% one rep max) The focus for today’s workout is to hit the upper body hard with barbell bench press. This workout includes barbell, kettlebell, and bodyweight movements. In addition to the bench press as the main lift we are also going to hit the back hard with the bent over barbell row and some kettlebell work to get a full body pump. Take your time priming your shoulders in the warm up circuit to get you primed for the bench press because it can be troublesome for those with tight a shoulders. Quality reps only!