3.27.20- FRIDAY PUMP

Weightlifting/Pump

• 5 Rounds NOT For Time:
  • 10 Bench Press
    10 down to 1 Bent Over Row Anarchy

If you don’t have a bench/rack for bench press, perform: 

1. Dual DB/KB Floor Press
OR
2. Single Arm DB/KB Floor Press

Bent Over Row Anarchy=
10 Bent Over Rows + :10 Active Hold
9 Bent Over Rows + :9 Active Hold
8 + :8…7 + :7…etc. etc.

1 Round=
10 Bench Press + 10-1 BOR Anarchy

So you will be doing a total of FIVE (5) 10-1 Bent Over Row Anarchy

After Party

• 3x
  • 10 Front Raises
    10 Lateral Raises
    20R/20L Halos