summer pump week 5 day 2
warm up/movement primer – 2 rounds
- 5 inch worms w/push ups
- 10 scap pull ups
- 15 rb face pulls
complete in any order : (30-min)
- 4 sets : 4 bench press @ 8/10 rpe
- 4 sets : 3 weighted pull ups (1 second pause at top)
- 2 x 10 : kb gorilla row
- 2 x 12 : deficit push ups (hands on 45lb plates, chest touches floor)
- 2 x 15 : kb crush curls
12-min amrap
- 12/10 cal bike
- 10 db chest press (50/35)
- 8 pull ups (kipping or jumping)
