Get ready to blast your upper body with handstand push-ups, kettlebell swings, and wall runs!
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Today, you'll test your 1RM for the push press in addition to completing two upper-body-focused circuits. Before you set out to test your 1RM, however, follow the warm-up progression outlined in Day 1.
Like you did on Days 1 and 2, complete the circuits as fast as possible, but not at the expense of good form. Take breaks when necessary, but keep them to 30-60 seconds. Because some of the exercises require specific equipment, I've given you alternative exercises that'll target the same muscle groups, but can be done in almost any gym.
You don't have to be perfect the first time you do these exercises, but you won't get better if you don't try!
Day 4: Max push press, metabolic conditioning 
Strength
1
Push Press
Find max push press
Conditioning
Circuit: 3 rounds
2
Ring Row
10-12 ring reps (alternative: inverted row)
Wall run
3 reps
Note: Take your time going through the windmill. Perform slow, controlled reps so you don't end up with a weight on your face! Rest 5-10 minutes
Circuit: 4 rounds
3
Handstand Push-Up
7 reps (alternative: push-up or decline push-up)
Kettlebell Swing
10 reps
Barbell Snatch
10 reps (alternative: kettlebell or dumbbell snatch, 5 reps per arm)
Note: Don't forget to write down your back-squat 1RM, your circuit times, what weights you used, and how you felt after finishing the workout.
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