summer pump week 3 day 5
movement primer : 2 rounds
- 10 good mornings
- 10 deadlift + shrug (empty bar/light)
- 10 single leg glute bridge
posterior chain engagement
- 4 Sets : 5 Deadlifts + 3 Barbell Shrugs (increase weight from last week)
- hold top locked out position, then shrug
- 3 x 6 : tempo sumo deadlift 3/1/3/1
- 3 sets :
- 10 bulgarian split squats
- 12 pendlay row
- :45 dead hang – supinated grip
4 rounds : emom
- 5 wall walks
- 10 deadlift + 20 double unders
- 15/12 cal bike
- rest
