– PUMP –
Upper: Push – Pull

4-5 sets:

10-12 Bench Press @ RPE 4-6
12 DB Bent Over Rows @ heavy *total reps

*Rest 1:30 in between sets.

– WORKOUT OF THE DAY –
“Pulling away”

For Time:

3 Rounds of:

24 Heavy Rope Double Unders
12/9 Cal Echo Bike
12 C2B Pull-ups
12 Kettlebell Swings @ 53/35

*Rest 2:00*

2 Rounds of:

20 Heavy Double Unders
10 Bar Muscle ups
10/8 Cal Echo Bike
10 Kettlebell Swings @ 53/35

*TC: 20:00 including rest.

F: Gymnastic progressions & lighter KB.
P: As Written
E: 15 C2B & 12 BMU