Pump&Sweat

12-min amrap

3 rounds

  • 10 bench press (rpe 7/10)
  • 10 db push press (rpe 7/10)

*rest 1:30-2-min rest

if finished, max cal bike/ski/row

28-min

3 rounds

  • 10 db/mb skull crushers
  • 15 db oh tricep ext.
  • 20 rb pull downs

*rest as needed

1000m row/ski (just once)

amrap

  • 5 strict pull
  • 10 db/mb pull overs
  • 15 db bicep curl to arnold press
  • 20 cal row/ski/bike