PUMP

OBJECTIVESMuscle growth

WARM-UPOn an 8 minute timer complete as many rounds as possible while keeping a low heart rate.

AMRAP 820 Arm circles
10 Malasana twist
04 Runner stretch
10 Sec pec stretch each side
10 Air squat

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WORKOUT PUMP consists of 5 pairs of 2 movments with 60-90 seconds of rest between each set.

3 sets of: 8 Eccentric pull-ups
10-12 Incline pushup

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3 Sets of: :15-30 Seconds L-sit
8-12 Hanging leg raises

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4 Sets of: 6 Bulgarian split squat
8 Elevated glute bridge

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3 Sets of: 12 Reverse grip inverted row
8 Elevated glute bridge

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3 Sets of:30 Walking Lunges
:30 second squat hold

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WORKOUT 02

PERFORM

OBJECTIVES Aerobic capacity
Muscle endurance

WARM-UP On an 8 minute timer complete as many rounds as possible while keeping a low heart rate.

AMRAP 8 25ft Toe walk
35ft Heel walk
25ft Hand kicks
5in Worm
10 Scapula pull up
5 Inverted row

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WORKOUT PERFORM consists of 3-5 rounds of work with an equal amount of rest between each round. Try to complete each round in the same amount of time.

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BEGINNER
5 Rounds for time:
200m Run
15 Bar over burpee
2 Dip bar traverse
5 Bar muscle up

INTERMEDIATE
5 Rounds for time:
200m Run
15 Bar over burpee
2 Dip bar traverse
10/5 strict pull up

ADVANCED
5 Rounds for time:
200m Run
15 Bar over burpee
2 Dip bar traverse
5 Bar muscle up