Mayhem Mini-Pump
Back and Biceps
3 rounds for quality of:
10 Weighted Strict Pull ups
10 Underhand Bent Over Barbell Rows
10 Lat Pull Downs
10 Dumbbell Curls
Rest 3 mins
Glutes and Core
3 rounds for quality of:
10/10 Weighted One leg Hip Thrusts
8/8 Front Foot Elevated Dumbbell Split Squats
10/10 Single Leg Dumbbell Romanian Deadlifts
10 Kettlebell Sit ups
30 sek/30 sek Star Plank Reach Throughs
10 Strict Hanging Leg Raises
Single Arm Kettlebell Overhead Carry 30 m L/R
Rest 3 mins