summer pump week 1 day 2

movement primer – 2 rounds

  • 10 Band Pull-Aparts
  • 10 Band Face Pulls
  • 10 Scap Pull-Ups
  • :20 Dead Hang *supinated grip

complete in any order : (30-min)

  • 4 sets : 8  bench press @ 7/10 rpe
  • 4 sets : 5 – 8 Strict Pull-Ups
    • (Scale: Weighted • Strict • Banded • Ring Rows)
  • 2 x 10 : inverted row
  • 2 x 12 db chest flys (on bench or floor)
  • 2 x 15 : scap lat raise (light)
  • 2 x 12 : db alternating arm hammer curls (each arm)

12-min amrap

  • 5 strict pul ups
  • 10 push ups
  • 200m run
  • 10 db chest press (50/35)