summer pump week 1 day 2
movement primer – 2 rounds
- 10 rb face pull
- 10 banded external rotation
- 10 scap pull ups
complete in any order : (30-min)
- 4 sets : 8 bench press @ 7/10 rpe
- 4 sets : 5 tempo pull ups (3 second negative)
- (Scale: Weighted • Strict • Banded • Ring Rows)
- 2 x 10 : single arm db row
- 2 x 12 db bench press
- 2 x 15 : db reverse fly
- 2 x 12 : db alternating arm hammer curls (each arm)
4 rounds (16-min)
- 300m row
- 15 hand release push ups
- 10 ring pull ups / 15 ring rows
