2 sets:
10 Banded Pull Aparts
10 Banded Pass-throughs
-into-
8:00 AMRAP
5 Scap Pull Ups
5 Scap Push Ups
5 Bench Press (empty bar – build across sets)
5 Russian Kettlebell Swings (light)
3 Rounds
30 Kettlebell Swings (53/35)
30 Push Ups
(KG conv: 24/16 KB)
Time cap:10mins
3 Rounds
30 Kettlebell Swings (53/35)
30 Push Ups
(KG conv: 24/16 KB)
Time cap:10mins
* Complete a set on the 2 minutes *)
Mayhem Mini-Pump – Back and Biceps
Workout Definition
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Strict Pullups @ moderate weight – maintain quality
10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality
10 Lat Pulldowns @ moderate weight – maintain quality
10 DB Spider Curls @ moderate weight – maintain quality
-Rest 3 min b/t rounds-