Pumpastico Shoulders | PUMP :30

Pumpastico Shoulders | PUMP :30

BODYWEIGHT WARMUP AMRAP: 7 MINUTES

*AMRAP: As Many Rounds & Reps As Possible

Push-ups: 10 reps
Dips: 10 reps

PYRAMID: 8 MINUTES

Dumbbell or Barbell Military Press Pyramid: 30, 20, 10, 30 reps

Superset with:

Lateral Raises: 30, 20, 10, 30 reps

AMRAP: 12 MINUTES

AMRAP: As Many Rounds & Reps As Possible

Frontal Raise 4-Way Pump: 10/10/10/10
*Regular, Full, Pinkys-up, Hammer Cross

Band or Cable Face Pulls: 20 reps

100 REP EXPLOSION: 3 MINUTES

Cable Shrugs: 100 reps

*Can’t do all the reps in the allotted time? Np, just shorten the reps a bit. Stay within the time limits!

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