summer pump week 3 day 2
movement primer – 2 rounds
- 10 Band Straight Arm Pulldowns
- 5 pause Scap Pull-Ups
- :30 handstand hold
complete in any order : (30-min)
- 4 sets : 6 bench press @ 8/10 rpe
- 4 sets : 5 weighted pull ups (or use a lighter RB)
- (Scale: Weighted • Strict • Banded • Ring Rows)
- 2 x 10 : single arm db row
- 2 x 12 db chest fly
- 2 x 15 : db reverse fly
- 2 x 12 : db alternating arm hammer curls (each arm)
4 rounds : emom
- 12 bench press (135/95)
- 6 burpee pull ups
- 200m run
- rest
