“We Like Da Pump”
10 Floor Press
8 Pec Fly’s with a Static Hold for 5 seconds
Max Reps Ring/Bar/Bench Dips
*Rest as needed between rounds*
Post Load for Floor Press and Flys. Post Reps for Dips.
30 sec Static Bicep Hold @90 Degrees
Max Reps Bicep Curls
*Post Load for and Reps
3 Mins Max Reps Burpees
Chest Stretch x 2min/side
Bicep Stretch on Wall x 30sec/side
3 Sets of the Following Superset:
Max Reps Single Arm Press
Max Reps Single Arm Push Press
*Use a DB/KB or other Object. Post load and Reps.