"PUMP FAKE"
- 0:10 Pull Up Bar Dead Hang
- 0:30 High Plank Shoulder Taps
- 0:30 Updog to Downdog
- 0:30 Alternating Single Dumbbell Deadlift
- 10 Pull Up Bar Scap Retractions
- 0:30 High Plank Scap Retractions
- 0:30 Supine Scap Retractions
- 5 Push Ups
- 10 Double Dumbbell Deadlifts
10-9-8-7-6-5-4-3-2-1:
- Strict Pull-ups
- Dumbbell Bench Press ( 22.5/15)
After Each Set: - 100 Meter Farmers Carry ( 22.5/15)
*Score = Time it takes to complete the workout
[Time Cap= 28 Minutes]
COOLDOWN
MOBILITY
1:00 Forearm Stretches
ACCESSORY
Deadlift:
1 Set of 3 @ 60%1RM
1 Set of 3 @ 68% 1RM
2 Sets of 8 @ 73% 1RM
1 Set of 8+ @ 68% 1RM
(Leave 1-2 Reps In The Tank On Max Set)