Pump Wave 1
Every 2.5 minutes fo 5 rounds
1 - 8 BP (roughly 65%)
2 - 6 BP (roughly 75%)
3 - 4 BP (roughly 85%)
2 - 2 BP (roughly 95%)
1 - Attempt new 1RM*
Immediately following PR or failed attempt, drop to 40-50% of heaviest weight on bar for max reps
Pump Wave 2
AMRAP 12
5 strict pull-ups
8 pushups
13 overhead DB extensions
—- rest 2 minutes—-
30 drag curls
30 banded tricep pushdowns
30 db hammer curls
30 plank knees to elbows