Strength: Pump Session - 12 minutes
2min. of Barbell Bench Press
2min. of Strict Pull-Ups/Ring Pulls
2min. of Side to Side Heel Touches
2min. Rest
1min. of Barbell Bench Press
1min. of Strict Pull-Ups/Ring Pulls
1min. of Side to Side Heel Touches
1min. Rest
*aim for reps of 5-10 / set
*Men Weight (95-135lbs)
*Ladies Weight (55-75lbs)
Conditioning: 3min. AMRAP:
15/12 Cal Row/Bike Sprint
10 Alt. DB Hang Cleans
Max Barbell Push Press in remaining time
Rest 90sec. x 4 Rounds
*Score is Push Press only
At - Home Version
Strength: Pump Session - 12minutes
2min. of Dumbbell Floor Press
2min. of Dumbbell Row
2min. of Side to Side Heel Touches
2min. Rest
1min. of Dumbbell Floor Press
1min. of Dumbbell Row
1min. of Side to Side Heel Touches
1min. Rest
*aim for 15-20 Reps / set
Conditioning: 3min. AMRAP:
1:00 of Cardio
10 Alt. DB Hang Cleans
Max Dumbbell Push Press in remaining time
Rest 90sec. x 4 Rounds
*Score is Push Press only
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