summer pump week 4 day 2
warm up/movement primer – 2 rounds
- 10 rb face pull
- 10 banded external rotation
- 10 scap pull ups
complete in any order : (30-min)
- 4 sets : 6 bench press @ 7/10 rpe
- 4 sets : 4 pause pull ups (3 second pause at top)
- (Scale: Weighted • Strict • Banded • Ring Rows)
- 2 x 10 : kb gorilla row
- 2 x 15 db chest fly
- 2 x 15 : kb crush curls
for time (16-min)
21 – 15 – 9
- cal bike
- db bench press (50/35)
- burpees
