“UPPER BODY PUMP”

Please warm up accordingly.

Vest On Standard Weights — Baseline: 20/14 lbs, Plus 1: 30/20 lbs, Plus 2: 40/30 lbs

You can, of course, choose to go vest-free for a super challenging bodyweight-only workout.

• Timecap: 25 minutes
• Baseline: 
  1. 4 Sets for control, resting 60 seconds between:
     •  Vest On 
     • 6-8 Strict Pull-Ups (use assistance if needed)
     • 10 Ring Rows or TRX Rows (slow and controlled)
     •  Vest Off 
     • 10 Vest High Pulls (grip shoulder straps)
     • 10 Vest Overhead Tricep Extensions (grip shoulder straps)
• PLUS 1:
  1. 4 Sets for control, resting 60 seconds between:
     •  Vest On 
     • 6-8 Strict Pull-Ups
     • 10 Ring Rows (controlled tempo)
     •  Vest Off 
     • 8-10 Single arm Push Press with KB or DB @ 35/20 lbs (~11/7 kg)
     • 10 Hammer Curls - Ascending weight
     • 10 Overhead Tricep Extensions - Ascending weight
• PLUS 2:
  1. 4 Sets for control, resting 60 seconds between:
     •  Vest On 
     • 8 Strict Pull-Ups
     • 12 Ring Rows (3-second negative)
     •  Vest Off 
     • 10 Single arm Push Press with KB or DB @ 50/35 lbs (~16/9 kg)
     • 10 Hammer Curls - Ascending weight
     • 10 Overhead Tricep Extensions - Ascending weight

Post your level & score in the comment section.