5 x 5 @ (up to) 70% of bench press 1RM
Rest as needed between sets, hammer position, and demand full range of motion in each rep. If sets require interruption, make as minor an adjustment as needed to continue uninterrupted.
Then, 12 minutes of:
Posture, tension, high effort, and strong pace. If position breaks or sets require more than 1 interruption, adjust weight and continue. Maximize rest through smart, deliberate breathing and movement-based mobility.
And then, with a partner, 5 aggressive minutes of:
Medicine ball throw/ catch @ 15lb. W, 20lb. M
*Today, use two kettlebells to reach designated weight.