Pump&Sweat

12-min amrap

  • 4×5 bench press (rpe 5/10)
  • 2×15 db push press (rpe 5/10)

*rest 1-1:3o between sets

if finished, max cal bike/ski/row

8-min amrap

  • 10 total kb-gorilla row
  • 15/12 cal ski/row
  • 20 trx push ups

*2-min rest

8-min amrap

  • 20 total alt. db-bicep curls
  • 15 slam balls
  • 10 db-kickbacks
  • 5 cal bike (just arms)

cash-out:

2-4 rounds

  • 200m run or 10 cal (sprint)
  • 10 burpees