Pump & Core

Warm-up

• 20 PVC Passes
• 8 Dumbbell Bench Press (30#)

Pump Session

• 8-6-4 DB Bench Press (60#)
• 8-6-4 Seated Cable Rows (126#, wide bar)
• 12-9-6 Weighted Push-ups (12# vest)
• 4-3-2 Strict Chin-ups

Increased the push-ups from the 10-8-6 last week.

Midline

2 Rounds

• 20 V-ups
• 20 Plank Hold Knee-to-elbows
• 20 Reverse Crunches
• 20 Side Plank Pulses
• 20 Side Plank Pulses
• 20 Alternating V-ups
• 20 Lying On Back, Single Leg Raises
• 20 Oblique Crunch Heel Touches
• 20 Russian Twists
• 20 Lying Leg Lifts

Much better this week, finishing in 7:28.