This lady means business (Randeemer).

Press Cluster
1×3 - rest 30 sec
1×3 - rest 30 sec
1×3 - rest 3 min
repeat x 3

Finish with;
Double KB Russian Swings 4 x 15 - rest 1 min

- choose a heavy weight for sets across

- Press cluster = you will be in groups of two, the first person completes all three sets of 3 reps and then the second partner goes during partner #1’s rest period.  Work to a max load.  This will not be comparable to your max press, it will more than likely be around 75-79% of your 1RM.

- Double KB sings are done with a Russian swing (eye height) rather than the full American swing.  This will increase the core work involved as you will be able to go much heavier then normal swings.