Legs & Arm Pump

25-min

2×20 goblet cossack

5×8 back squat @65-70% of 5rm

  • rest 1:30-2 min

if completed early:

2-4 rounds

  • 8 trx tricep ext.
  • 8 trx low row

 

12-min amrap

  • 3 strict pull ups
  • 25 doubles/50 singles
  • 5 db renegade row
  • 25 doubles/50 singles
  • 7 goblet squats (53/35)

 

optional cash-out:

2-4 rounds

  • 20 total alt. db bicep curls
  • 15 db oh tricep ext.
  • 10 bent over reverse db flies