Workout Description

3 rounds:10 Deficit Pushups @ moderate deficit RPE 7 10 Ring Row – Feet Elevated @ moderate weight RPE 7 10 Single Arm DB Skull Crusher @ moderate weight RPE 7 10 Single DB Double Head Curl @ moderate weight RPE 7 30 yd Isolateral DB Farmers Carry (left)30 yd Isolateral DB Farmers Carry (right)-Rest 2-3 minutes b/t rounds

Movements

  • Ring Row
  • Push-Up
  • Dumbbell Tricep Extension
  • Dumbbell Curl
  • Single-Arm Farmer Carry

Mayhem Mini-Pump – Arms

3 rounds:10 Deficit Pushups @ moderate deficit RPE 7 10 Ring Row – Feet Elevated @ moderate weight RPE 7 10 Single Arm DB Skull Crusher @ moderate weight RPE 7 10 Single DB Double Head Curl @ moderate weight RPE 7 30 yd Isolateral DB Farmers Carry (left)30 yd Isolateral DB Farmers Carry (right)-Rest 2-3 minutes b/t rounds

Difficulty:
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