Party Pump Combo
Warm Up
EMOM
Min 1: 10/8 C2
Min 2: 10 Push Ups
Min 3: 10/8 C2
Min 4: 5 Ring Row
Mobility
- Wall Slides
- Ball into Pec
Strength
Party Pump combo
5 Sets
5 Bench Press @ 3010
5 Pull ups (Weighted)
Workout
9 RFT
3 HSPU
6 T2B
10m Front Rack Dual KB Walk 24/16Kg
RX+
9 RFT
6 HSPU
9 T2B
10m Front Rack Dual KB Walk 32/24Kg
SC
9 RFT
3 HSPU on AbMat
6 T2B/Leg Raisers
10m Front Rack Dual KB Walk 16/12Kg
Fit
9 RFT
3 HSPU on Box
6 Laying Leg Raisers
10m Front Rack Dual KB Walk 12/8Kg
Goal: Pressing + Midline Stability
Extras
Gymnastics
21-18-15-12-9-6 CTB
100-80-60-40-20-10 DU
Conditioning
EMOM 30Min
Min 1: 12/10 Cal Ski
Min 2: 8 Alt DB Step-ups 24”/20” 22.5/15 Kg
Min 3: 20 Sec Standing bike sprint
Core
10 min
40 on/20 off
Mountain Climbers
Hollow Hold
Plank Walk Outs
Superman’s
Windshields Wipers
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