A
Functional Pump!
3:00 AMRAP
20 GHD’s
20 Dumbbell Bench Press (2×22,5/15)
Max Strict Pull Ups
-rest 1:00-
3:00 AMRAP
10 Strict Pull Ups
20 GHD’s
Max Dumbbell Bench Press (2×22,5/15)
-rest 1:00-
3:00 AMRAP
20 Dumbbell Bench Press (2×22,5/15)
10 Strict Pull Ups
Max GHD’s
Score is total reps for these pieces
B
3 sets
10 Rotational Medball Throw (each side)
-rest 30 secs-
10 Single Arm Dumbbell Overhead Extensions
-rest 30 secs-
20 alternating Zottman Curl
-rest 1 minute between sets-