summer pump week 6 day 2

warm up/movement primer – 2 rounds

  • 5 inch worms w/push ups
  • 10 scap pull ups
  • 15 rb face pulls

4 sets of each

  • 5 bench press (increasing weight, build to heavy set of 5)
    • :30 rest
  • max rep strict pull ups (use lightest resistance band that allows full ROM)
    • :30 rest
  • max rep push ups
    • rest 2-3 min between sets

12-min amrap

  • 40 double unders
  • 30 db hang clean & jerks
  • 20 burpees over db
  • 100m run