BodyWeight Pump

Warmup: Back extensions 20 reps, Weighted Crunches 20 x 15lbs KB

Back Squat (5 count pause): 1 x 95lbs, 1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 245lbs, 1 x 285lbs, 1 x 305lbs, 15 x 225lbs

8 Sets Speed Pulls: 2 x 225 plus bands

5 Rounds – Body-weight PUMP Circuit
Pull-ups 10, Dips 20, Push-ups 20, Good Mornings 10x 135lbs, 100m row

Nutrition
11am – 6 whole eggs, 1/2 avocado
5pm – 14oz ground turkey, 1/2 avocado, 1/2 cup veggies
7pm carb spike 1 banana, 1 lenny & larrys cookie

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